Relationship Stress

Relationship stress is very common and all relationships will have episodes of stress at some point. Both partners must approach the situation properly to resolve it.

Supporting your partner when they become stressed is a key feature in a relationship but how you manage and reduce it is important. One of the first things to remember is to understand why they may be stressed in the first place and rather than going all-in with negative thoughts, it is better to improve their emotional state first. This can be done through supportive communication and gestures which act to calm tension. This is because when someone is stressed they find it difficult to interpret messages therefore, being specific and showing eye contact shows you are engaged in them.

Reducing stress in a relationship

• Acknowledge the reason for stress ‚ by familiarizing yourself with the problem it generates a better understanding of how to manage it. If the reason for stress is something you are both going through, then it is likely to be of higher quality communication.
• Using ranges of communication ‚ listening and asking questions helps to engage in the communication by allowing the other person to open up more about their reasons for feeling stressed.
• Support Validation – When people feel stressed they often require emotional support rather than advice unless they specify otherwise.
• Adjustable Approach‚ it may be important to find out what will help your partner to feel more relaxed and what they find helpful for them rather than examining possibilities.
• Activity Planning – It is an important part of a relationship to spend time together, whether it is taking a walk, bike riding, having a game night or even baking together. This brings laughter, happiness and a chance to communicate just with you two.¬† [activecampaign form=3]

Walking is arguably one of the best and easiest forms of exercise. Not only does it strengthen your cardiorespiratory system and maintain the function of your body, it is also great for boosting your mood.

 

Just 30 minutes a day, five days a week can improve overall health.

 

The steps you take throughout your day can soon add up. To add a few more here are our top tips:

1. Walk to/from work

Ok, so this isn’t always possible for those who commute but alighting a stop before your regular one will increase those steps.

2. Invite friends/family for a picnic

Instead of spending Saturday morning in your PJs on the sofa pack a lunch and invite some friends/family out for a walk. We are not talking hiking across Dartmoor here, unless that is what you like do to’ but meeting up for a leisurely hour walk, a pit stop for lunch and a walk back is not only a great way of getting those extra steps but also a great, and free way to catch up.

3. Utilise your lunch break

Now the weather is finally warming up, why not eat your lunch outside? Almost all of us have a nearby spot outside where we can eat lunch, take advantage of this and breathe in some fresh air. If you are one of those that don’t, simply take a short stroll around before returning to work.

4. Park once

Going shopping? Park your car midway through your usual shopping route to increase those steps. Why not park at the start you ask? Well, those bags can get rather heavy so to lighten the load drop them off mid-shop. Chances are you will enjoy your trip more knowing that halfway through you won’t have to lug those bags around.

5. Children’s activities?

Instead of sitting in the car or the changing room, go for a walk. You don’t have to go far, just around the block. This way you are still close should you be needed, and you will be adding to the step count with minimal effort.

6. Create a walking challenge

Now the sun has made a lasting appearance getting out is both cost-effective and a great activity for everyone. There are many walking groups on social media, but you can create your own by simply inviting a few friends along. Once a week pick a time and destination to meet and get walking! South Devon offers lots of beautiful walking areas that are easily accessible, pram friends and free.

 

Most experts agree that any amount of walking is beneficial. Walking is not a competition of who can do the most but who enjoys it the most.

 

 

 

 

Determined athletes are driven to find anything that will increase their ability over their competition and help them perform optimally. Athletes use Hypnosis and imagery to improve their skills and game. Some of them consider hypnosis as a magical effect and a legitimate form of treatment which many have said to of been very effective in promoting a positive attitude and a change into developing new habits and behaviours whilst also releasing the negative thoughts and behaviours. Even such famous athletes have participated with highly trained hypnotherapists to help them achieve increasingly significant gains and improve their personal performance despite their sport.

What does Hypnosis do?

Beliefs and behaviours are constituted between the force of the unconscious mind, by using a technique such as hypnosis which examines the change at an unconscious level means the effects will be highly effective. Hypnosis helps athletes to develop self-worth and overcome self-doubt in order to increase their performance, so they are able to move on to achieve higher skills. Many of the skills athletes possess are increased during treatment such as having a higher level of self-belief and becoming more confident in succeeding beyond what their previous intention was. Hypnosis can also help an athlete acquire intense focus which is crucial at the height of their sport. Not only does hypnosis help an athlete to overcome performance anxiety or pre-nerves but what makes the difference between winning a gold medal and coming 5^th place is the ability to feel confident and have the determination to fulfil their passion.

One of the major famous athletes which have used hypnosis is Tiger Woods who went on to achieve an incredible level of success in golf. He has reportedly been participating in influential self-hypnosis techniques since his early teens. Not only has he used it to visualize every swing and stroke in his mind before carefully executing it on the course, but he also uses it to “feel in the moment”. Using self-hypnosis methods, as many successful athletes, it has helped to quiet his mind, release anxiety, and become completely focused when he begins his course. It is important for a golfer to maintain focus since supporters can often become very distracting. Since showing how such powerful hypnosis can be used to develop a stronger positive mind, he is able to achieve extremely high levels of success.

Success Stories

As Tiger Woods would say, imagery (or visualization) is an effective self-hypnosis technique that can help athletes perform better. Other examples are that gymnasts may visualize themselves continuously going over every aspect of a routine. A basketball player may visualize themselves making a perfect basket over and over. By using imagery or visualization, these athletes are challenging their minds and bodies to carry out the movements which they have performed hundreds of times in their minds. Mary Lou Retton reported using visualisation to help win the gold medal in gymnastics at the 1984 Olympics.

Athletes will most commonly use imagery and visualization just before their event to achieve their desired goal. By closing their eyes and focusing on achieving their goal, they can improve their performance. Once something has been pictured in the mind there is more initiative to proceed into succeeding it and therefore athletes often imagine themselves winning and having the determination to succeed. Utilizing this technique is especially beneficial when the sport requires a brief burst of energy.

Pain and injury are also common queries athletes endure during hypnosis. It helps them to deal with whatever pain or injury they have or have had previously. Learning to dissociate from the pain will help them to be able to cope with it better when participating in their sport. One of the processes used is a relaxation method which is also helpful when it comes to managing pain which is a crucial part of most sports. Hypnosis can also help athletes recover more quickly from a sports injury and help them to generate positivity after the initial experience. By accelerating the recovery time, the athlete can return to practice and competition more quickly, which can be very important for athletes competing at the highest levels.

Hypnosis can help in a variety of ways, even if the athlete is not training for the Olympics or other professional events, it merely helps to attain higher levels of performance in any given sport. Working with a hypnotherapist, listening to hypnosis CDs and learning various self-hypnosis techniques will help to improve any performance.

For more information contact Chris Fleet on 01803 500300 

 

 

 

Reverse SAD “or summer SAD” is a less known version of Seasonal Affective Disorder.

The dark days are behind us as we move into spring/summer with the arrival of long pleasant evenings. For most, this is enough to lift our moods but for those with reverse Seasonal Affective Disorder, this is not the case. For those, the longer days create more sadness.

Season Affective Disorder is a depressive disorder that relates to the changes in seasons. This condition is mostly associated with winter which makes sense, as the days are grey and shortened. These dark and damp days provide the perfect atmosphere for low moods and depression to manifest themselves in our moods.

Mental health experts say that the opposite can occur; SAD isn’t just a winter illness. It is thought that 10 % of people experience Seasonal Affective Disorder in spring and summer.

The cause isn’t formally understood, but there are factors believed by professionals that bring on the onset of depression during the spring/summer months.

Longer Days

It has long been speculated that the onset of symptoms directly results from longer days, humidity, and an increase in temperatures. In comparison to winter, dark, dank and short days, our bodies produce lower levels of serotonin which can result in symptoms of depression. Switch this to when things start warming up and our levels of melatonin (which play a role in sleep and mood) can be thrown out of balance.

Feeling Unbalanced

Longer days and shorter nights also bring a different mood. Many people feel in higher spirits due to the warmer temperatures and sun exposure. If you have experienced depression you may be more vulnerable to seasonal bouts of low mood for what appears to be little or no reason. If you feel a sense of imbalance and a different level of happiness to others, you may have feelings of anxiety and guilt for not partaking in their happiness. This could be a precipitate of summer SAD.

 

Allergies

It has been suggested that allergies can play a large role in the impact of a person’s mood. Frustrations, feeling under the weather and being tired are typical symptoms that contribute to low moods. Typically, hayfever with the increased levels of pollen in the warmer months could be what triggers summer SAD.

Symptoms tend to be mild during early spring but are known to increase as the season progress. Whilst winter SAD focuses on low energy and light, summer SAD symptoms tend to centre on agitation and irritability.

Typically, people with summer SAD have trouble sleeping, poor appetite, anxiety, and agitation. Currently, there is no treatment for summer SAD, but that doesn’t mean we cannot help ourselves and others.

Sleep in a darkened room

As insomnia related to lighter nights is a key symptom, block out as much sunlight as possible when you go to sleep.

Exercise

Exercise is a natural way to relieve stress and anxiety. Although you may not feel able to exercise, a short walk outside can decree symptoms and improve overall mood.

 

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There will be, at some point in your life, a need to present. This may be in the form of your job or voluntary role. Even before you secure that position you present yourself for an interview. Whilst all the best-laid preparations ensure that you are clear on the subject matter presentation anxiety can still hold you back.

Here are my top tips for ensuring your presentation goes as smoothly as possible:

1. Get out of your comfort zone
Make it a goal to practice your presentation skills using a subject you know well. It is a good idea to role-play using friends and family as your audience. This will help you to relax and enhance your communication skills whilst not being under pressure.

2. Do your research
Being prepared is the best way to reduce anxiety levels. Allow yourself plenty of time to research the facts and make note of reputable resources so that you can direct your audience to them should they ask a question you do not know the answer to.

3. Save, save and save again
Always save your work in more than one location. It is always good practice to email yourself the documents should anything go awry, that way you will always have a copy of your work.

4. Work through the distractions
Distractions are unfortunately an unavoidable thing when it comes to presentations and knowing how to handle them will help to reduce your anxiety. People will always turn up late, talk, wander in and out and generally cause disruptions. The key to managing those situations is to continue with your presentation and act like they aren’t happening.

5. Get plenty of practice
The more you run through your presentation the more relaxed and confident you will feel. Invite people you know to hear your presentation. Practising in front of a mirror or imaginary audience will also help. Sometimes recording yourself to playback can be useful in managing time and pace.

6. Anticipate audience questions
This is the part I fear the most. Doing extra preparation including having resources to signpost those who require more information is always a safe bet. Should you be asked something out of your remit simply ask for their details and you can email them later.

7. Know where you are going
Have a trial run before the day to ensure you know how to get there, the parking and how long it will take. Another step I have taken is to see the venue, so you are aware of the scale of the room and the potential numbers attending. By doing this you will also lower anxiety levels because you will be familiar with the location.

Follow these steps and you will notice a reduction in your anxiety and stress levels.

For more information and support on presentation anxiety, please contact us on 01803 500300 or email reception@devonclinic.co.uk

Excessive hand washing, from fear of contamination, is one of the most common forms of OCD-Obsessive Compulsive Disorder. OCD is not something that is “cured” but symptoms can be significantly reduced through CBT-Cognitive Behavioural Therapy-a type of Psychotherapy.

CBT can be very challenging for those with OCD as therapists may expose them to experiences that directly confront their fears. For example, one effective treatment for a person whose fear is contamination may involve putting their hands directly onto a public floor. The idea behind this is to learn that you can tolerate things that you previously would have shied away from.

“Exposure and response prevention” is the technique used in CBT. Exposure refers to a specific exercise that intentionally evokes anxiety and other distressing emotions in a patient. This helps them learn how to endure and tolerate those feelings increasing them to be able to expose themselves to things like dirt and dust. Response prevention refers to reducing and eliminating behaviours such as repeated hand washing and turning lights on/off.

A typical session may be getting the patient to hold the door handle or a period and asking them to describe their feelings. The patient might say that they think the door handle looks clean or they know that after the session they can simply wash their hands. This is not the point of the exercise. The idea is for them to imagine the worst-case scenario-perhaps that lots of sick people have touched that door today or that it hasn’t been wiped down for a long time. Patients are asked this because they can experience feelings in a safe way and learn that they can manage them without fleeing the situation. After a couple of minutes have passed patients tend to realise they don’t feel so anxious anymore because nothing negative has happened.

By creating a tolerance to thought hazards you can remove their negative impact and create a calmer and happier place. Of course, this does not happen overnight or within a week, but over time with support and continued therapy those once persistent thoughts will become quieter and quieter before becoming a vague memory.

 

If you would like support with OCD contact us today to discuss how we can support you.

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Sometimes it’s late evening or almost time for bed but you know you won’t be able to sleep because you’re feeling peckish. What are the best foods you can eat that won’t ruin any healthy eating plan you are on? Here are a few ideas you might like to try:

Bowl of Berries

Berries are full of flavour, fibre, minerals, vitamins, and antioxidants. In other words, a handful of berries will make a nutritious choice for a late night snack.

They can be delicious served plain or topped with yoghurt or low-fat creme fraiche. Opt for seasonal berries when you can for the best nutritional value but any berries will make a great choice.

Bowl of Cereal and Milk

The best night-time snacks should be easy to digest and quite light. A great snack would be something with plenty of carbohydrates because they digest easily. The above protein and fibre combination gives a perfect midnight snack.

The cereal provides you with some fibre, vitamins, and minerals, and it’s also good for those with a sweet tooth. Remember this is a snack, not a meal, so watch your portion size and remember to factor this into your overall calories for the day. Substitute the cow’s milk for soya, rice, hazelnut or almond milk for a healthy variation or to accommodate any specific dietary requirements.

Cheese and Crackers

A quick and easy snack that is guaranteed to hit the savoury spot. The cheese will provide you with protein and whole grain crackers are a good source of fibre.

You will need to keep a close eye on the portion size though so you might want to buy a cheese slicer to help slice any hard cheeses thinly. Add some fresh fruit such as a few grapes or apple slices or even raw vegetables if you need a more satisfying snack.

Fresh Fruit and Nuts

These are an ideal snack at any time and but eaten at night they will keep your hunger at bay so that you can fall asleep more easily.

Fresh fruits contain lots of flavour, fibre, and vitamins. The nuts add minerals and a little protein, so the combination is a nourishing combination that will keep you satisfied so you can fall asleep.

Perhaps try an apple with a few almonds, a banana, and a few pecans, or a pear with a few walnuts. If you don’t have nuts in your store cupboard, you can spread peanut butter on banana slices or dip your apple slices in almond butter. If this butter is too solid and thick for dipping, melt a tablespoon or two of it in a microwave-safe dish and microwave for 30 seconds.

Fresh Vegetables and Dip

You might fancy something crunchy late in the evening. In this case, fresh vegetables are ideal. They are full of minerals, vitamins, and fibre, and take a while to eat, so are great if you have an attack of the munchies during the evening. Choose your favourite vegetables and slice them up and even add some sliced fruits to add variety. A light dip such as salsa (check the sugar content) will give you a healthy and satisfying snack that won’t break the calorie bank.

Peanut Butter and Jam Sandwich

 

Remember eating this as a child? Then enjoy eating this late evening snack to feel young again. Use wholegrain bread and spread on some Peanut Butter and Jam. If you prefer Cashew Butter or Almond Butter then go ahead.

Any fruit preserves will work well with the Nut Butters and there are plenty of low-sugar versions available. Also, you might want to try swopping the jam for chopped dried fruit for a healthier alternative or some fruit such as sliced bananas or strawberries. Experiment and find your favourites.

Oatmeal or oats

Oatmeal is warming, soothing, an excellent source of fibre and good for reducing cholesterol.

Whilst Jumbo oats have the highest fibre content, and some say the best flavour, they take slightly longer to cook. Rolled oats are easier and quicker to prepare so may be the best option if you want something quick and easy. Whichever is your choice, you could add some fresh or dried fruit or a few nuts to your oatmeal and you will have a nice, healthy evening snack.

Popcorn

Popcorn is a whole grain and is quite low in calories but high in fibre. Be aware though that there are several pre-popped varieties around that are loaded with butter or sugar so, as always, read the labels.

You can make your own popcorn with a drop of oil, a brown paper bag, and a microwave. Place 100g of un-popped popcorn and one teaspoon vegetable oil in a bowl and mix until the kernels are coated, and then sprinkle with 1/2 teaspoon salt. Pour popcorn, oil and salt mixture into your brown paper bag and fold the edge of the bag over twice loosely but don’t seal. Place the bag in the microwave and cook at full power for about three minutes or until the popping slows down to about one or two pops per second. There will always be some un-popped kernels, but if you wait for too long, the popcorn will burn.

Turkey Sandwich

Wholegrain bread is the healthiest option here. The turkey will give you protein and the bread will give you fibre. You might want to add some salad leaves for a little bit more flavour. Don’t add extra calories with Mayonnaise try Mustard instead.

Yoghurt and Fruit

There are some great zero fat yoghurts on the market but check the labels as they may be high in sugar.

Yoghurts are a great source of calcium, protein and probiotic bacteria. You might want to choose plain yoghurts and flavour them with fruits and nuts.

If you are looking for additional help with inch-loss or need some more advice on healthy nutrition please contact the Devon Clinic on 01803 500300 to book an appointment.

 

 

 

There are numerous eating disorders but one that many are not aware of is Pica; the desire to eat inedible objects. A person suffering from Pica craves objects that are not normally consumed. It is rare but also very dangerous. Cravings can range from eating from calk to cushion stuffing and hair to plaster.

The name Pica derives from the Latin, magpie a bird that is renowned for eating just about anything.

The National Library of Medicine discovered that this syndrome is more profound in children aged six and under (10-32 %). This is not to say that older children, teenagers, and adults are excluded from developing this syndrome.

 

Symptoms of Pica Syndrome

 

The main symptom of Pica is the eating of objects that are not food-related. These substances may contain harmful chemicals or bacteria which are detrimental to health. Upon consumption, these objects and substances can easily damage the gastrointestinal tract resulting in bowel problems. Other symptoms may include; concerns about weight gain/loss, irrational fears regarding food and exercise, anxiety, depression and mood swings.

Diagnosis can be tricky, and it is not often diagnosed until the person has ingested these objects for a substantial period. Early intervention can greatly reduce the severity of the eating disorder and prevent long-lasting health complaints. It is important to seek medical advice as soon as possible.

 

Treatment for Pica

 

Like many eating disorders, there are no laboratory tests to define the diagnosis. Generally, diagnosis is made by taking a clinical history of the patient detailing their behaviours and consumption habits. Additionally, certain physical tests are carried out to ensure that there are no deficiencies in the body that may cause the cravings and desire to eat non-food substances.

Pica syndrome may be a rare condition, but it is a serious one with potentially deadly consequences. Seeking support early on can really save a life.

 

If you or someone you know would like further support and information, please do contact us.