Getting help with mental health. Do I need it?

In today's fast-paced world, maintaining good mental health is crucial for overall well-being. However, many people struggle to identify when they might need professional help. If you’re wondering, “Do I need help with my mental health?” here are some key signs to consider.

Supporting your mental health

1. Persistent Feelings of Sadness or Anxiety

Feeling sad or anxious occasionally is normal, but if these feelings persist for weeks or months, it may be time to seek help. Look for patterns in your mood and consider how they affect your daily life.

2. Changes in Sleep Patterns

Are you having trouble sleeping, or do you find yourself sleeping too much? Significant changes in your sleep habits can be a red flag for mental health issues. Quality sleep is essential for emotional stability.

3. Withdrawal from Social Activities

If you find yourself avoiding friends, family, or activities you once enjoyed, this could indicate a deeper issue. Social withdrawal is a common sign of depression and anxiety disorders.

4. Difficulty Concentrating

Struggling to focus or make decisions can be a sign of mental health challenges. If you notice a decline in your productivity at work or school, it might be time to reach out for support.

5. Emotional Numbness

Feeling disconnected or emotionally numb can be a sign of underlying mental health conditions. If you find it difficult to experience joy or sadness, consider seeking help.

6. Substance Abuse

Using drugs or alcohol to cope with stress or negative emotions can lead to a cycle of dependency. If you find yourself relying on substances, it’s essential to seek professional help.

7. Thoughts of Self-Harm or Suicide

If you ever have thoughts of self-harm or suicide, it’s critical to seek immediate help. Reach out to a mental health professional or a crisis hotline in your area.

Conclusion

Recognising the signs that you may need help with your mental health is the first step toward recovery. If you resonate with any of the points mentioned above, don't hesitate to contact me for support. Remember, seeking help is a sign of strength, and you don’t have to navigate this journey alone.

By understanding these signs, you empower yourself to take the necessary steps towards better mental health. Whether it’s talking to a friend, seeking therapy, or joining a support group, remember that help is always available.

Grief: Am I Doing It Wrong?

No you are not. Let’s put that out there first, there is no right or wrong way to process grief or loss.

This is often a question in peoples minds during counselling,. Grief is a complex and deeply personal experience, one that everyone encounters at some point in their lives. It can be triggered by the loss of a loved one, the end of a significant relationship, loss of health, loss of something you treasured…yes even an object. Yet, despite its universal nature, grief often feels isolating. Many people find themselves questioning their feelings and reactions: “Am I doing this wrong?”

Just as there are different ways of dealing with grief there are also different types of grief.

If you've ever felt this way, you're not alone. Grief is not a linear process, and there is no right or wrong way to experience it. In this blog, we’ll explore the nature of grief, common misconceptions, and ways to navigate your own unique journey through this challenging emotion.

Understanding Grief and loss

Grief is often depicted as a series of stages—denial, anger, bargaining, depression, and acceptance—popularised by Elisabeth Kübler-Ross. While these stages can provide a framework, it’s important to understand that not everyone will experience grief in the same way, nor will they experience all of these stages. Some may feel stuck in one stage, while others may bounce between them or even revisit stages, they thought they had already processed. This non-linear aspect of grief can lead to confusion and self-doubt, prompting the question: "Am I doing it wrong?"

Common Misconceptions About Grief

1. There’s a Timeline for Grief: Society often suggests that grief should have a clear beginning and end, but this is misleading. Grief can resurface unexpectedly, even years after a loss. It’s crucial to give yourself permission to feel your emotions without expecting them to follow a specific timeline.

2. You Have to Be Strong: Many people believe they must maintain a facade of strength during times of loss. However, true strength often lies in vulnerability. Allowing yourself to cry, express anger, or voice your pain is not a sign of weakness; it’s a healthy part of the grieving process.

3. Grief Looks the Same for Everyone: Everyone’s grief is unique, shaped by individual experiences, relationships, and coping mechanisms. Some may seek solitude, while others may crave support and again some may oscillate between the two. Recognising that there is no “normal” way to grieve can help alleviate feelings of inadequacy.

4. You Should Move On Quickly: Friends, family, and society may unintentionally push you to “move on” or “get over it.” However, healing takes time, and it's essential to honour your own pace without succumbing to external pressures.

Navigating Your Grief

So, if there’s no right or wrong way to grieve, how can you navigate this often-painful journey?

Here are some suggestions:

1. Acknowledge Your Feelings

Recognise that whatever you’re feeling is valid. Whether it's sadness, anger, confusion, or even relief, all emotions are part of the grieving process. Journaling, talking to a friend, or engaging in creative expression can help you process these feelings.

2. Seek Support

Connecting with others who have experienced similar losses can be comforting. Grief support groups, therapy, or simply confiding in a trusted friend can provide you with a safe space to share your experiences and emotions.

3. Practice Self-Compassion

Be kind to yourself. Understand that grieving is a difficult journey, and it's okay to take breaks or seek help. Treat yourself with the same compassion you would offer a friend going through a similar experience.

4. Create Rituals of Remembrance

Finding ways to honour the memory of your loved one can be therapeutic. This could be through creating a special place in your home, planting a tree, or celebrating their birthday in a meaningful way. These rituals can help you feel more connected to your loved one while providing a sense of closure.

5. Allow Yourself to Move Forward

As time passes, it’s natural to want to find joy and purpose again. Allow yourself to embrace new experiences without guilt. Moving forward doesn’t mean forgetting; it means integrating your loss into your life story.

Conclusion

Grief is not something to be mastered or perfected; it’s a deeply personal journey that is unique to each individual. If you find yourself asking, “Am I doing it wrong?” remember that your feelings are valid, and there is no right or wrong way to grieve. Embrace your journey, seek support when needed, and allow yourself the grace to heal at your own pace. Your grief is yours alone, and it’s okay to navigate it in the way that feels right for you.

Exploring different types of Therapy: A guide to healing modalities

How do I know which therapy is right for me?

As I write this I realise this should probably have been the first post on my website as often when people are asked if they have had Counselling/Therapy before and do they know what style, the resounding answer is 'I'm not sure' unless its CBT which is widely advertised. But what about the different types of therapy? How does therapy differ? What type of counselling could be good for you, you might wonder. With an array of therapeutic approaches available, it can be overwhelming to choose the right one. Each type of therapy offers unique techniques and philosophies, catering to different needs and preferences. In this blog, we will explore various therapeutic modalities, ones I consider to be the umbrella therapies including Integrative, Person-Centred, Creative Therapies, Existential, Psychodynamic, Cognitive Behavioural Therapy (CBT), and Eye Movement Desensitization and Reprocessing (EMDR). Its also worth bearing in mind that whichever counsellor you choose the professional ones will have additional training they have undergone too. I can't speak for all governing bodies but as a BACP registered therapist we are required to fulfil at least 30hours training every year post qualification.

Integrative Therapy

Integrative therapy is a holistic approach that combines various therapeutic techniques and concepts from different schools of thought. It acknowledges that no single modality is suitable for everyone and aims to tailor treatment to the unique needs of each client. This approach may include elements from cognitive-behavioural therapy, psychodynamic therapy, humanistic therapy, creative techniques, existential approaches and more. By integrating different methods, therapists can address complex emotional issues, promoting healing through a personalized experience that adapts to the client’s changing needs.

Person-Centred Therapy

Developed by Carl Rogers, Person-Centred Therapy (also known as Client-Centred Therapy) is based on the belief that individuals possess the innate ability to heal themselves when provided with the right environment. This therapeutic approach emphasizes empathy, unconditional positive regard, and authenticity from the therapist. Through active listening and validation, clients feel safe to explore their thoughts and feelings without judgment. This process fosters self-acceptance and encourages personal growth, making it particularly effective for those dealing with self-esteem issues, anxiety, and depression. (Majority but not all therapists consider this the baseline to their modality)

Creative Therapies

Creative therapies encompass a range of therapeutic practices that incorporate artistic expression as a means of communication and healing. This can include art therapy, music therapy, dance/movement therapy, and drama therapy. Creative therapies are especially beneficial for individuals who may struggle to articulate their feelings verbally. By engaging in creative processes, clients can explore emotions, gain insights into their experiences, and facilitate healing in a non-threatening way. These modalities are often used with children, trauma survivors, and those experiencing grief, as they provide an alternative avenue for expression and exploration.

Existential Therapy

Existential therapy focuses on the human experience, exploring themes such as meaning, freedom, choice, and personal responsibility. It encourages clients to confront the fundamental questions of life, including their purpose and the nature of existence. By examining their beliefs and values, individuals can gain a deeper understanding of themselves and their place in the world. This approach is particularly beneficial for those grappling with existential crises, such as a significant life change, loss, or feelings of emptiness. Through this exploration, clients can develop a sense of empowerment and find meaning in their lives.

Psychodynamic Therapy

Rooted in the theories of Sigmund Freud, psychodynamic therapy delves into the unconscious mind and seeks to uncover repressed emotions and unresolved conflicts from the past. This therapeutic approach emphasizes the influence of childhood experiences on present behaviour and emotional struggles. By bringing unconscious thoughts and feelings into awareness, clients can gain insights into their current issues and patterns of behaviour. Psychodynamic therapy is often effective for individuals dealing with anxiety, depression, relationship issues, and trauma, as it fosters self-awareness and emotional healing.

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is a structured, goal-oriented approach that focuses on the relationship between thoughts, feelings, and behaviours. It operates on the premise that negative thought patterns can contribute to emotional distress and maladaptive behaviours. CBT helps clients identify and challenge these cognitive distortions, replacing them with more balanced and realistic thoughts.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is a specialized therapy designed to help individuals process traumatic memories and experiences. Developed by Francine Shapiro, this approach involves the use of bilateral stimulation—typically through guided eye movements—to help clients reprocess distressing memories. By integrating these memories into a more adaptive framework, EMDR can significantly reduce the emotional charge associated with trauma. This therapy is particularly effective for individuals with PTSD, as it helps clients confront and heal from traumatic experiences in a safe and structured manner.

Conclusion

Choosing the right type of therapy is a personal journey that requires careful consideration of individual needs and preferences. Whether you resonate with the holistic nature of integrative therapy, the empathetic approach of person-centred therapy, or the structured techniques of CBT, each therapeutic modality offers valuable tools for healing and growth. By understanding these different approaches, individuals can make informed decisions about their mental health care, paving the way for a more fulfilling and balanced life. If you or someone you know is considering therapy, exploring these modalities can be a crucial step towards finding the right fit for your unique journey.

And if you are still not sure which might be the best fit then give me a call and i would be happy to help support you in that decision making process. CONTACT

Sarah Harrison - Integrative Counselling Psychotherapist - MBACP