One of the most empowering things I learned whilst training to be a therapist was the power of shame and vulnerability!
The way we use words and language towards ourselves and others can drastically impact upon our thoughts , feelings and emotions.
Shame is “I am bad”
Guilt is “I did a bad thing”
Thinking about these two sentences we can see which feels able to accept , process and repair from ? And which feels stuck, judgemental and self sabotaging?
I was introduced to the concept of shame by the brilliant Brene Brown.
Her TED talks on listening to shame are a great place to start in helping to understand the power of vulnerability , courage and importantly listening to what shame we carry.
April is PMDD awareness month : sharing and understanding about PMDD can help save lives hear.
I wanted to share these brilliant drawings by @adhd_couple that help raise awareness and encapsulate the difficulties around PMDD.
What is PMDD?
Premenstrual dysphoric disorder (PMDD) is a very severe form of premenstrual syndrome (PMS), which can cause many emotional and physical symptoms every month during the week or two before you start your period. It is sometimes referred to as 'severe PMS'.
While many people who are able to have periods may experience some mild symptoms of PMS, if you have PMDD these symptoms are much worse and can have a serious impact on your life. Experiencing PMDD can make it difficult to work, socialise and have healthy relationships. In some cases, it can also lead to suicidal thoughts.
PMDD is often misdiagnosed as bipolar disorder or one of several "personality disorders" but it's neither of these, although they can co-exist. Tracking symptoms is the best way to see if there's a pattern. PMDD causes illness and symptoms only SOME of the time and the person experiencing it can feel well for the rest of the month (often only a week out of 4). If you think you may have PMDD, track from now and speak with your GP for advice.
What is PMDD guide : https://www.mind.org.uk/.../premenstrual.../about-pmdd/...
A video on real people talking about PMDD and how it affects them :
For further help and advice you can contact me via email : email@example.com
Or visit some of the great websites :
I am PMDD.org
Shared post :
BAAT - The British Association of Art Therapists
30 March ·
WORLD AUTISM AWARENESS WEEK
Art Therapy can offer a way of supporting children with autism spectrum disorders in their self-expression.
This World Autism Awareness Week we would like to share an article by Celine Schweizer et al. which contributes to the evidence base on the topic and explores the typical elements in art therapy with children with autism spectrum disorders that contribute to treatment outcomes.
BAAT & AATA members have full access & article summary is available to all here: https://www.tandfonline.com/.../10.../17454832.2019.1632364
We learn as babies how to self sooth, however many empathetic people struggle and so it’s important to regularly practice such techniques to help prevent feeling overloaded from small and big world stresses.
Important self soothing techniques;
1. Use Conscious breathing.
2. Engage in positive self talk.
3. Develop a witness state - remind yourself you’re bigger than your feeling.
4.remind yourself you are not responsible for the karma of others.
5. Visualise positive places or feeling.
6. Place your hand on your chest like a mother would a baby.
7.practice self compassion.
For more tips and information on empathy and self soothing techniques this article on psychology today is brilliant : https://www.google.co.uk/.../self-soothing-strategies-8...
With thanks to @crazyheadcomics for the additional self soothing ideas imagery.
#selfsooth #selfcare #mentalhealth #ideas #care #therapeutic #emotionalregulation #empaths #empathy #selfcompassion #therapy #therapist
Shared post : Dealing with depression an important analogy ...
A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they'd be asked the "half empty or half full" question. Instead, with a smile on her face, she inquired: "How heavy is this glass of water?"
Answers called out ranged from 8 oz. to 20 oz.
She replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, it's not a problem. If I hold it for an hour, I'll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn't change, but the longer I hold it, the heavier it becomes." She continued, "The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything."
It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night. Remember to put the glass down! -author unknown
#depression #views #mentalhealth#coping #talking #sharing #feelings#hope #selfcare
BBC IPlayer released a documentary exploring mental health and suicide with a particular focus on young men taking their life.
Within it he explores just how valuable and important it is to talk and share how we feel!
I remember during my training to become a therapist we were asked the question how many of you respond to are you okay honestly. By answering honestly you open up the conversation and often receive empathy and support you might want or need.
Roman discovers within this documentary a great technique in asking the question “are you okay?” TWICE, allowing space for the honest answer. Let’s get talking 💙
If you need help or support it is out there.
For crisis support:
24/7 phone line @ Samaritans : 116 123
24/7 crisis support text SHOUT to 85258
HOPELineUK offer support, practical advice and information to young people considering suicide and can also offer help and advice if you’re concerned about someone you know.
Phone: 0800 068 41 41
For therapy with me : firstname.lastname@example.org
For further information on mental health and suicide in young people and how you can offer support / resources visit
Info on the doc;
“Roman Kemp: Our Silent Emergency is a deeply personal and candid film following Roman as he explores the mental health and suicide crisis affecting young men in the UK.
In August 2020, Roman’s life changed dramatically with the sudden and unexpected death of his best friend, radio producer Joe Lyons. This timely documentary sees Roman taking a closer look at the urgent issue of young men’s mental health, exploring why increasing numbers are taking their own lives and the reasons why so many of them never ask for help.
Wanting to find some answers in a difficult time, Roman explores what can be done to encourage people to seek help, what preventative action we need to be taking, and the lasting impact mental health and suicide can have on friends and families. This is a film about Roman’s generation, young men and boys as they become adults, and how he himself could help add to a dialogue that might help those who are struggling in silence.”
Self soothing practice like yoga can help modulate the stress response.
I recommend @sarahbethyoga she had multiple yoga playlists to suit your time limits and emotional and physical states where you may be holding tension.
It’s important to remember how our bodies and minds are interlinked. When we experience trauma or stress we store that in the body. One of the best written explorations of this link and it’s importance or reprocessing our experiences through our body is explored in Bessel Van Der Kolks brilliant book : the body keeps the score.