Post by Sandra Silverline on Mar 25, 2020 10:20:45 GMT
Good Day to Everyone
My name is Paula, many of you will know me as one of the counsellors from A Time 2 Talk (AT2T) Counselling and Wellbeing Service.
As you may know, Silverline Memories and AT2T run an Award-Winning face to face Dementia Carer Support Group on the 2nd and last Wednesday of each month. The sessions are facilitated by Sandra from Silverline Memories and myself (Paula). Unfortunately due to the current situation with the Covid-19 virus AT2T face to face sessions are cancelled until further notice, however we are delighted to inform you we are planning to hold the support group on a trial basis on 8th April 1-2pm via a conference call which will give our members the opportunity to stay in touch and receive the support they need. Additionally, I have been asked by Sandra to write a small piece on dealing with anxiety and ways on how to be self-aware when working through your emotions.
A Carers’ life is an extremely busy one and often without having five minutes to yourselves. Sometimes within your life things can become stressful and difficult to cope with. It has often been said that it is like a hamster running on a wheel and you cannot get off because if you do everything may fall apart.
Caring for a loved one is extremely important and often a demanding, so it is crucial for a carer to acknowledge the importance of self-care. Ask yourself “when was the last time I sat down, enjoyed a hot meal and cup of tea” or “read a chapter of that book you got for Christmas”.
We are all now aware of the Covid-19 virus and how staying safe is going to impact on ourselves and our loved ones. These concerns may heighten our anxiety, and may impact on our mental health, for that reason I would like to invite you to take 10 minutes out of your very busy day and read about the importance of self-care within a caring role.
ANXIETY: is something most people go through in their lifetime and it may impact on our mental health. It can show in many forms, such as thoughts and feelings (over thinking situations) being emotionally distressed (anger, palpitations). Things we worry about can become overwhelming and then affect our day to day living.
Sometimes it’s hard to know when your anxiety state started therefore, I suggest to my clients that they write a daily journal, this will give you the chance to become aware of your “triggers”. Knowing what causes your anxiety gives you the opportunity to understand why you are feeling this way and then you can take a look at POSITIVE ways to work through your anxiety.
It is also of the upmost importance to remember to try to eat a healthy diet, eating regular meals and keeping yourself hydrated with plenty fluids. Many individuals find that breathing exercises and mindful techniques help and can reduce their anxiety levels which helps with their overall wellbeing.
Below is my ‘easy relaxation technique’ which may be of help to you and you can personalize this to suite your needs.
If you have disability or mobility issues, please seek medical advice before doing any relaxation techniques.
1) Choose some relaxing music, maybe your favorite radio station or CD.
2) Find a comfortable seat, somewhere quiet, warm, were you will not be disturbed.
3) Close your eyes and imagine your favorite place, maybe the beach where you are on your own and the only thing you can hear is the rushing in and out of the calm sea or sitting in a field full of barley with the sound of the wind blowing gently around you.
4) Imagine you can feel the warm sunshine on your face, a lovely summers day with a slight breeze.
5) Now starting at your toes, scrunch your toes as tight as you can count to 5 then release
6) Then clench your calf muscles count to 5 and release
7) Then your thighs count to 5 and release.
8) Continue with your tummy muscles following the same pattern, clench and release.
9) Then both your hands, remembering you are still sitting in your chosen place. You can feel the warm sun, enjoying the peace and quiet.
10) Continue with your arm muscles each for the count of 5.
11) Then scrunch up your face as tight as you can and count to 5 and release. Once you have done all this your body will now start to feel relaxed, imagine the tension is leaving your body as the muscles relax.
12) Imagine the warm sun on your face and enjoy the relaxing music in the background.
13) Become aware of your breathing, listen to your breathing as you slowly breath in and out, and how you can feel your heartbeat becoming calmer.
14) Be aware of how calm and relaxed your body feels, how much calmer you have become. Remember you are in your special place with the warmth of the sun beating down on your hands and face.
15) Now when you are ready open your eyes slowly and give yourself time to process how much more self-aware and relaxed you are feeling.
16) I was taught this relaxation technique by Rob McGinley a tutor at Tyne Met college were I studied my early counselling training many years ago and a huge amount of my clients have found it helpful especially those who have difficulty with anxiety and getting to sleep so I do hope this works for you.
There is also a useful app you can download to on your phone called Headspace which gives you many mindfulness tips and other relaxation techniques. There is a charge for this app so please check cost before installing this app on your phone. This is the website address, and you can trial this for free.
www.headspace.com/headspace-meditation-app
I hope you find this relaxation technique useful and if you wish we can run through this at our next group conference call on Wednesday 8th April, starting at 1:00pm until 2:00pm
I look forward to talking with you all when we embrace a new way of communicating.
Regards
Paula – Counsellor- AT2T
Call Sandra on 0191 603 0095 for information on joining our conference
PLEASE FIND BELOW A LIST BELOW OF MENTAL HEALTH SUPPORT:
Mental Health Foundation – Information from the Mental Health Foundation about looking after your mental health
MIND – Help and support from the MIND organization about caring for your mental health
Stephen Fry’s on managing anxiety - This is a link to the video by Stephen Fry when he spoke to Andrew Marr on Sunday 22nd March about dealing with anxiety and stress whilst self-isolating during the coronavirus pandemic.
NHS Every Mind Matters - Anxiety explain, hints and tips on how to deal with anxiety
A Time 2 Talk – Link to the A Time 2 Talk website
USEFUL TELEPOHONE NUMBERS
North Tyneside Adult Social Services: Tel 0191 643 2777
Newcastle Adult Social Services: Tel 0191 278 8377
Samaritans: Tel 116 123
You can get also mental health support from the NHS help line 111, your own Doctors practice, the Walk-in Centre and in an emergency your Nearest A&E
My name is Paula, many of you will know me as one of the counsellors from A Time 2 Talk (AT2T) Counselling and Wellbeing Service.
As you may know, Silverline Memories and AT2T run an Award-Winning face to face Dementia Carer Support Group on the 2nd and last Wednesday of each month. The sessions are facilitated by Sandra from Silverline Memories and myself (Paula). Unfortunately due to the current situation with the Covid-19 virus AT2T face to face sessions are cancelled until further notice, however we are delighted to inform you we are planning to hold the support group on a trial basis on 8th April 1-2pm via a conference call which will give our members the opportunity to stay in touch and receive the support they need. Additionally, I have been asked by Sandra to write a small piece on dealing with anxiety and ways on how to be self-aware when working through your emotions.
A Carers’ life is an extremely busy one and often without having five minutes to yourselves. Sometimes within your life things can become stressful and difficult to cope with. It has often been said that it is like a hamster running on a wheel and you cannot get off because if you do everything may fall apart.
Caring for a loved one is extremely important and often a demanding, so it is crucial for a carer to acknowledge the importance of self-care. Ask yourself “when was the last time I sat down, enjoyed a hot meal and cup of tea” or “read a chapter of that book you got for Christmas”.
We are all now aware of the Covid-19 virus and how staying safe is going to impact on ourselves and our loved ones. These concerns may heighten our anxiety, and may impact on our mental health, for that reason I would like to invite you to take 10 minutes out of your very busy day and read about the importance of self-care within a caring role.
ANXIETY: is something most people go through in their lifetime and it may impact on our mental health. It can show in many forms, such as thoughts and feelings (over thinking situations) being emotionally distressed (anger, palpitations). Things we worry about can become overwhelming and then affect our day to day living.
Sometimes it’s hard to know when your anxiety state started therefore, I suggest to my clients that they write a daily journal, this will give you the chance to become aware of your “triggers”. Knowing what causes your anxiety gives you the opportunity to understand why you are feeling this way and then you can take a look at POSITIVE ways to work through your anxiety.
It is also of the upmost importance to remember to try to eat a healthy diet, eating regular meals and keeping yourself hydrated with plenty fluids. Many individuals find that breathing exercises and mindful techniques help and can reduce their anxiety levels which helps with their overall wellbeing.
Below is my ‘easy relaxation technique’ which may be of help to you and you can personalize this to suite your needs.
If you have disability or mobility issues, please seek medical advice before doing any relaxation techniques.
1) Choose some relaxing music, maybe your favorite radio station or CD.
2) Find a comfortable seat, somewhere quiet, warm, were you will not be disturbed.
3) Close your eyes and imagine your favorite place, maybe the beach where you are on your own and the only thing you can hear is the rushing in and out of the calm sea or sitting in a field full of barley with the sound of the wind blowing gently around you.
4) Imagine you can feel the warm sunshine on your face, a lovely summers day with a slight breeze.
5) Now starting at your toes, scrunch your toes as tight as you can count to 5 then release
6) Then clench your calf muscles count to 5 and release
7) Then your thighs count to 5 and release.
8) Continue with your tummy muscles following the same pattern, clench and release.
9) Then both your hands, remembering you are still sitting in your chosen place. You can feel the warm sun, enjoying the peace and quiet.
10) Continue with your arm muscles each for the count of 5.
11) Then scrunch up your face as tight as you can and count to 5 and release. Once you have done all this your body will now start to feel relaxed, imagine the tension is leaving your body as the muscles relax.
12) Imagine the warm sun on your face and enjoy the relaxing music in the background.
13) Become aware of your breathing, listen to your breathing as you slowly breath in and out, and how you can feel your heartbeat becoming calmer.
14) Be aware of how calm and relaxed your body feels, how much calmer you have become. Remember you are in your special place with the warmth of the sun beating down on your hands and face.
15) Now when you are ready open your eyes slowly and give yourself time to process how much more self-aware and relaxed you are feeling.
16) I was taught this relaxation technique by Rob McGinley a tutor at Tyne Met college were I studied my early counselling training many years ago and a huge amount of my clients have found it helpful especially those who have difficulty with anxiety and getting to sleep so I do hope this works for you.
There is also a useful app you can download to on your phone called Headspace which gives you many mindfulness tips and other relaxation techniques. There is a charge for this app so please check cost before installing this app on your phone. This is the website address, and you can trial this for free.
www.headspace.com/headspace-meditation-app
I hope you find this relaxation technique useful and if you wish we can run through this at our next group conference call on Wednesday 8th April, starting at 1:00pm until 2:00pm
I look forward to talking with you all when we embrace a new way of communicating.
Regards
Paula – Counsellor- AT2T
Call Sandra on 0191 603 0095 for information on joining our conference
PLEASE FIND BELOW A LIST BELOW OF MENTAL HEALTH SUPPORT:
Mental Health Foundation – Information from the Mental Health Foundation about looking after your mental health
MIND – Help and support from the MIND organization about caring for your mental health
Stephen Fry’s on managing anxiety - This is a link to the video by Stephen Fry when he spoke to Andrew Marr on Sunday 22nd March about dealing with anxiety and stress whilst self-isolating during the coronavirus pandemic.
NHS Every Mind Matters - Anxiety explain, hints and tips on how to deal with anxiety
A Time 2 Talk – Link to the A Time 2 Talk website
USEFUL TELEPOHONE NUMBERS
North Tyneside Adult Social Services: Tel 0191 643 2777
Newcastle Adult Social Services: Tel 0191 278 8377
Samaritans: Tel 116 123
You can get also mental health support from the NHS help line 111, your own Doctors practice, the Walk-in Centre and in an emergency your Nearest A&E
