Autumn 2021 Wellbeing Newsletter

Autumn 2021 Wellbeing Newsletter

 

 

Welcome to the Autumn edition of my Well Being Newsletter!

My plan was to get this out a little sooner, but it seems time is moving too fast for me to keep up at the moment. Hope everybody is doing well and coping with changes around the Covid 19 pandemic. Most of us may be familiar with regular testing now and having had 2 Covid injections as well as the booster being on the horizon hopefully life is a little safer.

Life is trying hard to go back to some sort of normal, but many people are coming out of the lockdowns different people or having issues they may need help and support with. Business has picked up with more people having concerns about going back to face to face working as well as having to start to socialise again, some of us are finding this hard. Remember to be kind to the people around you, ones with or without masks, everybody is always doing the best they can in their circumstances, and we do not always know what they are.

If you have been indoors more then outdoors this year it can feel a little scary to go back out with Covid still being out there, but as long as you wear your mask and wash your hands or use sanitiser regularly you will manage.  Trust yourself and know you will be able to cope out there. If you feel you cannot and need support, do get in touch and I may be able to help.

Life as a counsellor is getting busier, there are individuals and couples that are seeking out help now, maybe it is because the work demand for face to face is rising or maybe they have been locked in as a couple or family and are seeking support dealing with a relationship which has changed too much for it to still work as it did before. Opening up for face-to-face appointments has helped clients who could not go on to video or who wanted that more personal contact and those sessions have resumed now in Chinnor where I have a lovely, safe, comfortable room.

At the moment the most common client issues are around anxiety, stress as well as relationships. Every day I feel privileged to walk with a client on their journey and I hope for clients the feeling that somebody is there with you, when you are feeling down makes them feel less lonely. Often to feel validated in how you are feeling can be very comforting and I always try to do this. If you have friends or family who may be in need of some of this support, please forward my number on to them.

As most of you know I do have another job besides counselling, so at times my phone will be off due to this or if I am with clients, but please leave a message or text me and I will always return your call as soon as I can. Emailing is fine too.

My usual opening hours are 9am-5pm Mondays and Tuesdays, from 2pm-6pm on Wednesday to Friday. I do often see clients in the evenings or sometimes on a Saturday outside these hours if it suits clients better.

Please keep an eye on my website as well as my Facebook page as I am there supporting you as much as I can. Like my page or share with others on:

https://www.facebook.com/adleriancounselling/?ref=bookmarks

In this newsletter I want to focus on fear.

Fear keeps people rooted in their situations and relationships. Fear about being able to find a suitable new job, fear of leaving a situation which is not right for you but which feels somehow safer and secure then finding yourself in a new situation.

Most of the fear is about the unknown and uncertainty in life, but also about fearing we may not be able to cope with what we find out there if we decide to follow a different path. There may be fear about other people and their judgments or their perceptions.

We all only have one life to live. We do owe it to ourselves to make it the best we can for us, not for others and other’s expectations, but for you and only you. Please find below 9 ways to combat fear.

Fear gets to the best of us, whether it is fear of failure, fear of success or even fear of fear. All of us have experienced fear at some point in our lives and it can be a real stumbling block that holds us back from being truly successful.

Fear can’t hold you back forever, if you don’t let it. There are several ways to overcome fear, here are my top 9:

  1. SEPARATE REALITY FROM PERCEPTION

Ask yourself what is really going on, locate the facts and place them over your feelings.

  1. IDENTIFY THE TRIGGER

Figure out what it is in a situation that triggers you. Learning to identify it will help you learn to combat it.

  1. KNOW WHERE FEAR LIVES IN YOUR BODY

A lot of times, fear takes over physically. It affects different people different ways. Identify if/how it affects your physical body and do the work to take care of your body. Ex: if you hold stress in your back, you can learn stretches, foam rolling, etc. to avoid the pain.

  1. PRACTICE GRATITUDE

Everyday, list out 1-3 things you are thankful for. It doesn’t matter how big or small it is, gratitude helps shift the mind into a positive light, which overtime, overcomes fear.

  1. LISTEN TO YOUR INNER VOICE

Monitor your inner conversations. If you wouldn’t say it to a friend, don’t say it to yourself. Speak positively to yourself and remind yourself of your strengths.

  1. CREATE A NEW ASSOCIATION

Remind yourself that the feeling and the moment will pass. Focus on the positive outcome of the situation, rather than the scary in-between.

  1. LOOK AT THE GLASS HALF FULL

Perception is a very powerful thing, and how you feel about your situation dictates how you respond. So, think positively and you’ll give yourself a much better chance of success. This won’t happen overnight; practice with just one thought. What is one recurring negative/fearful thought you have? Work on reversing this one thought. Overtime, this will become a habit.

  1. PRACTICE BREATHING EXERCISES

Breathing helps centre your body; when you stop breathing, your heart stops beating. You can do a grounding exercise, or even just take 5 deep, long breaths at any point to calm and centre yourself. It is best to start your day with this, but feel free to practice all day long.

  1. CREATE A SAFE SPACE

When you feel safe and secure, there is no room for fear. Find somewhere safe you can retreat to when ill feelings begin- whether this is a real place such as your bedroom, or a place in your mind such as the beach. This sense of comfort will soothe you and allow you to face your fear.

Please keep in mind, these are just 9 strategies, not everything works for everyone. But this is a place to start. Start implementing these techniques into your life and don’t let fear hold you back from reaching your goals and your highest potential this year!

Inspirational Quote:

We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty. – Maya Angelou

Keep safe everybody.

www.mirellafoxcounselling.co.uk

T: 07934922563, Email: adleriancounsellor@hotmail.com

 

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