Summer Newsletter 2023
Welcome to the Summer edition of my Well Being Newsletter!
It’s August when I am writing this newsletter and so far it has mostly been filled by rain like July. Not a great summer so far, however today I am seeing some sunshine so I hope it lasts!
I hope you are all enjoying whatever you are doing so far. There is a lot of news to let you know about in this newsletter. Time is moving so fast, I can hardly keep up. This week I was supposed to be away on holiday for a week, but I have had to cancel this as there has been a couple of medical issues going on with one of my parents which means I want to stay close by in case I am needed for help or support.
This is what life is all about, unexpected things happening either in family life, work life or relationships. How we deal with these unexpected events is how we can manage big life events which can be all around us. Anxieties are created by these uncertainties and not knowing what life is going to throw at us and also not being sure of your ability to cope with these uncertain events.
Covid has also created a lot of anxieties in people. Are we safe? Are we going to get another pandemic? What will happen with my job, life if we have to be locked down again?
Financial stresses are having effects on others too. In the last year we have had to deal with price increases in fuel, food, utilities as well as interest rates hitting people with mortgages. Our wages are not always reflecting increases so anxiety can occur.
Do not suffer with anxiety, please seek help from a professional to improve your life. Nobody has to suffer, there is help out there you just need to take the step to make contact.
If these things affect you and your quality of life, do not hesitate to make contact. I am no financial expert but we can explore in a safe and confidential space what options you may have. (email me at firstname.lastname@example.org)
For awhile I have been considering my own counselling room, rather than having to hire a room locally in Thame and in Spring time my dream finally materialised in a log cabin being build specifically for the purpose of counselling. After painting it and getting furniture sorted in July I finally could see clients. It’s an amazing space; quiet, comfortable, cool in summer and warm in winter. The client reviews have been great and I love working in my own space. Not driving all the time, not having to book a space and being let down, running my own diary, not having to share my space and having a place to store materials, I want to use in counselling, has been a great addition to my private practice. There are photos on my website if you wish to have a look at it. (www.mirellafoxcounselling.co.uk).
In the last 8 months I have been applying to get accredited with the counselling governing body. (BACP). This has been a very detailed and time-consuming task to comply with certain guidelines and to show that I have experience and to explain how I work with my clients. After waiting for a long few weeks, I have been approved for this and I am so pleased all the hard work has paid off. For clients it means another verification of my experience, ethics, capabilities and the work I do. It also means I have started the process to enable me to work with insurance companies like, Bupa, AXA, Cigna, etc. If you have private health insurance and you would like to seek out counselling, once I am approved, I will be able to offer these sessions.
Remember I am still offering courses online for you to work through and will be increasing these as and when, so please check these out on:
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:
How to Head Off Stress & Anxiety Before They Happen
If you suffer from stress and anxiety, you probably want to avoid future run-ins with these problems. Of course, stress is inevitable, but you can learn to cope with it in a functional, healthy way. Here are some tips for staving off stress and anxiety before they catch up with you.
1.) Good Nutrition
This is listed as number 1 for a reason. It is one of the most important and effective means by which you can cope with stress and anxiety and prevent them from taking over your life. Some nutrients and foods that are good for proper brain and body function are:
- Essential Fatty Acids, such as those found in olive oil, salmon, flax seeds, and other unrefined vegetable oils should be sought out and deliberately included in the diet.
- Vitamin D
This vitamin plays a significant role in mood regulation. In fact, has been used to treat people who suffer from Seasonal Affective Disorder (SAD).
2.) Regular Exercise
This is also very important for avoiding the negative effects of stress and anxiety. Don’t wait until you feel stressed or anxious; like good nutrition, make exercise a part of your regular routine.
Exercise increases circulation, and also induces the body to produce endorphins. These brain chemicals profoundly affect your mood and response to stress.
Exercising with realistic goals is also important. You don’t want to bring on anxious feelings by “failing” at an enormous exercise goal like running a marathon right away when you’ve never run before.
Keeping your goals realistic – say running around a quarter-mile track once and walking another 3 laps – can boost your confidence and give you a sense of accomplishment. These are great weapons against stress and anxiety.
3.) Positive Self-Talk
You may need help in learning how to break negative self-talk patterns. Many of us have developed patterns of thought that automatically involve self-abasement.
For example, if you make a mistake on a piece of paperwork, your mind may automatically begin “beating yourself up,” and you’ll have thoughts that you can’t do anything right, you are terrible at paperwork, and so forth. Learning to recognize this pattern and redirect your thoughts to more positive ones can help prevent further stress and anxiety.
4.) Deep Breathing
It may seem silly to focus on breathing as part of preventing stress and anxiety. Everyone knows how to breathe, right? Yes, everyone knows how to breathe, but few people know how to breathe properly.
Deep breathing is the deliberate taking in of breath that helps focus your thoughts and energy. It also promotes the circulation of oxygen throughout the body. Exhaling deeply and fully is also important, as this more thoroughly eliminates toxins from the body.
Getting adequate sleep is essential for helping your body cope with stress. Everything seems bigger, scarier, and more worrisome when you are exhausted.
6.) Know the Symptoms
Learn to recognize your body’s cues that it’s experiencing too much stress and its resulting anxiety. Pay attention to things like feelings of restlessness, fatigue, anxious thoughts, and muscle tension. Once you learn to recognize these symptoms, you can stop it before it takes hold.
Develop your positive thinking skills. The more positive you are, the more likely you will achieve your goals. Remember, if you think you can’t, you won’t. If you think you can, you will find a way to succeed.