The Devon Clinic

Tag: stress management

  • 8 Simple Tips to Manage Stress Effectively

    Everyone feels stressed sometimes, but managing it well is important for staying happy and healthy. Let’s talk about simple ways to handle stress so you can feel calm and in control.

    Understanding Stress and How to Manage Stress

    manage stressStress is your body’s way of responding to challenges or threats. It can be anything from homework, a big game, or even just a busy day. While a little stress can help you stay focused, too much stress can make you feel overwhelmed and tired. It’s like a tightrope walk – a little bit of stress can help you balance, but too much can make you fall.

    The Importance of Managing Stress

    Why should you care about managing stress? Well, stress affects more than just your mood. It can make you feel tired, upset your stomach, give you headaches, and even make it hard to sleep. By learning how to manage stress, you can feel better and be more ready to take on whatever comes your way.

    Simple Ways to Manage Stress

    Here are some easy ways to handle stress and keep your mind and body in balance:

    1. Progressive Muscle Relaxation

    This is a great way to relax your body and mind. Here’s how to do it: relax

    1. Find a quiet place to sit or lie down comfortably.
    2. Start with your feet. Tense the muscles for 5 seconds, then relax for 10 seconds.
    3. Move up to your calves, thighs, abdomen, and so on, until you’ve tensed and relaxed all muscle groups.
    4. Breathe deeply and enjoy the feeling of relaxation.

    This exercise helps you become aware of the tension in your body and teaches you how to release it. It’s like giving your muscles a mini-vacation!

    2. Deep Breathing

    Deep breathing can help calm your mind and reduce stress. Try this simple exercise:

    1. Sit comfortably and close your eyes.
    2. Take a slow, deep breath in through your nose, counting to 4.
    3. Hold your breath for a count of 4.
    4. Exhale slowly through your mouth for a count of 4.
    5. Repeat this a few times until you feel calm.

    Deep breathing sends a signal to your brain that it’s time to relax. It’s a quick and easy way to feel more at ease.

    3. Stay Active

    Exercise is a great way to blow off steam and reduce stress. Even a short walk, a game of football, or dancing to your favourite music can make a big difference. Physical activity releases endorphins, which are chemicals in your brain that make you feel good. So, next time you’re feeling stressed, get moving!

    4. Stay Connected

    Talking to friends or family can help you feel supported and less stressed. Don’t be afraid to share your feelings and ask for help if you need it. Sometimes, just knowing someone is there for you can make a big difference.

    5. Stay Organised

    Sometimes stress comes from feeling overwhelmed by everything you have to do. Try making a list of your tasks and tackle them one at a time. Breaking things down into smaller steps can make them feel more manageable. Think of it like eating an elephant – you do it one bite at a time!

    6. Take Breaks

    Don’t forget to take breaks. Whether it’s a few minutes to stretch, read a book, or just relax, taking time for yourself can help you recharge and reduce stress. It’s important to give your brain a rest so you can come back to your tasks feeling refreshed.

    7. Get Enough Sleep

    A good night’s sleep can make a big difference in how you handle stress. Try to go to bed and wake up at the same time every day, and create a bedtime routine to help you relax before sleep. Avoid screens and caffeine before bed, and make your bedroom a comfortable place to rest.

    8. Mindfulness and Meditation

    Mindfulness and meditation can help you stay present and focused, reducing feelings of stress. Try sitting quietly for a few minutes each day, focusing on your breath and letting go of any distracting thoughts. There are also many apps and online videos that can guide you through mindfulness exercises.

    How Hypnotherapy Can Help

    Hypnotherapy is another effective way to manage stress. It involves guided relaxation, intense concentration, and focused attention to achieve a heightened state of awareness, sometimes called a trance. In this state, you can focus your mind on specific thoughts or tasks, which can help you relax and manage stress better. Hypnotherapy can also help change negative thought patterns and behaviours that contribute to stress, providing long-term relief.
    If you want to know more then you can ask Chris Fleet from the Devon School of Hypnotherapy for more information

    Everyday Habits for Managing Stress

    1. Create a Routine: Having a daily routine can provide structure and reduce uncertainty, which can lower stress.
    2. Eat Healthily: A balanced diet can improve your mood and energy levels, making it easier to handle stress.
    3. Limit Caffeine and Sugar: These can increase anxiety and make it harder to manage stress.
    4. Find a Hobby: Engaging in activities you enjoy can be a great way to relax and reduce stress.
    5. Practice Gratitude: Taking time to appreciate the good things in your life can help shift your focus away from stress.

     

    Stress is a part of life, but it doesn’t have to take over. By learning to manage stress effectively, you can stay calm, focused, and ready to handle whatever comes your way. Remember, simple techniques like deep breathing, staying active, and taking breaks can make a big difference. Hypnotherapy can also be a powerful tool to help you manage stress and improve your overall well-being.

    So, next time you feel stressed, try one of these tips and see how it helps. You’ve got this!

  • Single Parent Support

    Single Parent Support

    Single Parent Stress Manegment Programme

    Restrictions are lifting, and the shops are starting to open. We are learning to adapt to the new normal. But what about those parents and single-parent families that for the past three months lockdown has meant nothing more than their four walls, allotted exercise and the company of their child? Add to that the daily battles of homeschooling, entertainment and separation from others. And we haven’t even touched on shopping, finances and chores!

    It has been a joy for many, but for others, it has become a battle of wills. Some have fully thrown themselves into home life with messy houses, zoom parties, late nights and Blue Peter style works of art, while others have fought hard to retain a sense of routine and normality. No one is to say which is right; after all, we have all gone through something extraordinary and come out a little bleary-eyed.

    There are many things still to be decided about the world around us and the so-called new normal changes almost daily, but one thing that has stood firm is that there is support out there for those who need it. You do not need to hit rock bottom before reaching out and asking for a helping-socially distanced hand. Below Anna tells of her experience after reaching out to us at the end of last year.

     

    Can You Help Us Help You?

    Thanks to support from the National Lottery, we have become a trusted haven for many parents across Torbay over the past 5 plus years. However, this is not an infinite pot, and we feel it is incredibly important that our support remains in place, especially during these turbulent times, so we need your help. We are once again applying to the National Lottery for further funding, and we need supporting evidence that the services we provide are benefiting our community.

     

    Anna tells us first hand how she found our Single Parent Stress Management Package

     

    single parent packageI wasn’t expecting to become a single parent to 6 children, but that is what happened. In this new world, I found many difficult challenges ahead of me, especially with my low self-esteem. This is where my experience with The Devon Clinic began.

    It was during a home visit with my health visitor. Sarah showed me a website and on it was this package designed for people just like me. It provides talking and physical therapies, and I got to choose what I wanted-not something you hear every day running around after children. Together we completed three short online quizzes-that was it, I’d applied! I knew someone was going to contact me, but I still worried I’d done it wrong.  Would they reject me?

    It didn’t take long for The Devon Clinic to contact me and say that I was eligible for the package. They explained everything to me, and I felt reassured and informed about what was going to happen. I was even told in great detail how to find them and reassured that I could phone them for support if I got lost on the way.

     

    My First Single Parent Package Visit

    My gosh, was I nervous! Thoughts rushed through my head about being late, where to park, getting lost, saying too much or not enough. All that was put aside as I was made to feel welcome and instantly feel at ease. The waiting room was calm, and the receptionist was friendly and quite happily chatted away with me.

    For my initial consultation, I met with Chris Fleet. He was really friendly and approachable, which is very important for me, especially as I suffer badly from anxiety in new situations. We talked about what I wanted to gain out of my sessions-not something you often hear! I was surprised all these doors were open just for me.

    We decided hypnotherapy would be a beneficial starting place.

     

    My First Hypnotherapy Session

    My anxiety got the better of me before my first appointment, and I bought my 20-year-old daughter along for reassurance and calm my nerves. That was all put at ease, and I remember leaving my first session relaxed and reassured. It was strange having ‘me’ time—a whole hour of relaxing on a comfy reclining chair feeding my mind positive thoughts. I hadn’t felt that relaxed in a very long time. That was definitely one to put in the reference box for stressful times.

     

    Relationship Counselling

    I found relationship counselling with Marissa Acton helped me feel a lot better about myself and my single-parent status. It feels so nice to know me despite everything I “think” I am. I found it reassuring to be told that others don’t see what I think of myself-those negative stories we can all often get caught in our heads with. Marissa helped me see things differently, and now I don’t blame myself for my past.

    After all my sessions were completed, I was able to contact the clinic for advice and places I could turn to. This resulted in my taking one giant leap of faith and finding a small volunteer role as a receptionist. My anxiety and self-esteem would have made this an impossible feat before partaking in this package.

    For anyone thinking of applying for the single parent package, do it! They are always very flexible with appointment times and understand the need for them to be in school/nursery hours. My experience is a testament to the value that this has for an individual. I now believe a little more in myself, I have put myself out there, and I am taking control of the things I can control and letting go of what I cannot.

    Anna, Paignton

  • Therapy Rooms to rent South Devon

    Therapy Rooms to rent South Devon

    The Devon Clinic is just two minutes from both Paignton Bus and Train Stations and we have seven unique therapy rooms to rent. The clinic is on Hyde road and we provide a friendly and welcoming environment for both practitioners and clients.

    All our therapy rooms to rent are fresh and relaxing offering a sense of peace and tranquillity for all types of therapeutic disciplines, including counselling, psychotherapy, massage and more. All our therapy rooms can be hired by the hour, half and full day to suit you and your clients needs.

     

    Call or email for more information: 01803 500300 or reception@devonclinic.co.uk


    The Devon Clinic reception therapy rooms to rent    Our brand new reception is the first port of call for all clients and practitioners.  Here everyone will be greeted by our friendly reception staff and volunteers. You can relax, browse one of our local magazines, watch our in-house video and enjoy a glass of filtered water while waiting.

    Features and benefits for therapy rooms to rent:

    • Staffed reception during office hours M-F 9 am to 5 pm
    • Boosted Wifi access
    • Flexible room rentals
    • Evening and weekend access
    • The option of being featured on our website and social media

    For further details please call or email:
    01803 500300 or reception@devonclinic.co.uk

     

    Treatment Rooms to Hire

  • Protecting Your Brain From Stress

    Stress Management Can Protect Your Brain

    Typically, related to cognitive problems and a higher risk of developing Dementia and Alzheimer’s disease

     

    brain

    It is not uncommon to feel forgetful and disorganised when stressed but over a long period of time stress may change your brain which can affect memory.

    Studies in both animals and animals show clearly that stress can affect brain function. Scientists have seen changes in how the brain processes information during a period of real-life and manufactured stress. (In the latter, researchers challenge participants to perform difficult tasks such as counting backwards in 13s whilst being graded on performance).

    Either type of stress interferes with cognition, memory, and attention. – Dr Kerry Ressler, chief scientific officer, McLean Hospital and professor of psychiatry, Harvard Medical School.

    Stress not only affects memory as well as other brain functions like moods and anxiety but also promotes inflammation which adversely affects heart health, says Jill Goldstein, professor of psychiatry, at Harvard Medical School. Thus, stress has associations with chronic diseases of the brain and heart. The effects are different for men and women.

     

    Stress And The Brain

    brainTo understand why stress affects our brain, it is important to understand how the brain works. The brain is not a single unit, but a group of different parts that each performs different tasks, says Dr Ressler.

    Researchers believe that when a part of your brain is engaged other parts may not have much energy to perform their own vital tasks. For example; If you are in a dangerous situation, the Amygdala – the part that governs survival instincts, may take over leaving the parts of your brain that store memories and perform high order tasks with less ability to perform their role. The logic behind this is that the brain has switched into survival mode thus is shutting down non-essential resources (including memory). Therefore, after a traumatic event or prolonged high stress, you may become more forgetful.

    The effects of stress on the brain and body may differ depending on when it occurs during a person’s life, says Goldstein. Gonadal hormones are secreted in large amounts during fetal development, puberty, and pregnancy and depleted during menopause and may play a role in how stress affects individuals.

    For example; Reductions in the Gonadal hormone Estradiol during menopausal transition may change how the brain reacts to stress, Goldstein.

     

    Protecting Yourself From Damaging Stress

    brain

     

    To better cope with stress, consider factors that can minimise stress. Here are some tips that can help you better manage stress levels and hopefully prevent some of the damaging effects it can have on the brain:

     

     

    • Establish Some Control

    If stress is not predictable, focus on the things that are. Having a routine is not only good for development but also for health. Predictability combats stress, says Dr Ressler.

     

    • Sleep Well

    Stress can result in poor sleep which, in turn, can make stress even worse. Sleep deprivation makes sections of the brain that handle high order functions less efficient. Healthy sleep habits can help the brain function better. This includes good sleep hygiene and going to bed/waking up at the same time, avoiding caffeine, removing screens, and creating a relaxing bedroom atmosphere free from distraction.

     

    • Be Organised

    Have strategies in place to manage your workload. For example, create a daily, to-do list of tasks you need to accomplish. This way, you won’t feel so overwhelmed. Creating lists also give you clear direction from start to finish. Laying tasks out like this helps reduce feelings of bombardment, says Dr Ressler.

     

    • If You Need It, Get Help

    Reaching out can help you build resilience and better-coping strategies, which ultimately protect the health of your brain. Early intervention may reduce disability caused by stress-related complications in later life.

     

    • Change Your Attitude

    A life without stress is not only impossible but would also be incredibly uninteresting in fact, a certain degree of stress is vital for growth says, Ressler. Rather than aiming for zero stress, strive for healthy responses to stress.

     

    • Long-Term Brain Changes

    According to Ressler, there is evidence that chronic or persistent stress can rewire your brain. Scientists have learned that animals under prolonged stress have less activity in areas of the brain that control high order tasks; for example, the Prefrontal Cortex and more activity in areas of the brain that focus on survival the Amygdala. To simplify; if you were to exercise one part of your body it would become stronger than the non-exercised parts which inevitably would become weaker. This is what appears to happen in the brain when under continuous stress.

     

    These changes, in some circumstances, can be revered according to Ressler. Whilst stressful childhood experiences seem to take more of a toll on the developing brain, research has found that many who demonstrate resilience in the face of previous trauma have developed new brain mechanisms to compensate. It is thought that these new pathways aid in recovery from stress-related brain changes that were formed in early life.

     

    Is stress Created Equal?

    brain

    While the effects on the brain are well documented, it is less clear on what type of stress is more damaging and therefore could lead to health problems in later life.

    Do brain problems occur when under a small amount of stress or is it only long-term stress that affects the brain?

     

     

     

    It is a tough question because stress is a broad term used to describe many things. The stress you experience before an exam is different from the stress of being involved in a car accident. Certainly, more stress is likely worse, and long-term even more so, says Ressler.

     

    There are further factors that make stress more harmful:

    • Unpredictable Stress

    Research on animals shows that they could anticipate a stressor if receiving a shock after a light was turned on were less stressed than those receiving shocks at random. The same can be applied to humans. If a person anticipates stress it is less damaging than random stress.

     

    • No Time Limit On Stress

    If you are stressed about work or an exam, the stress you experience has an endpoint. If the stress has no endpoint, for example, chronically stressed about finances‚ it may be more challenging to cope with.

     

    • Lack Of Support

    Feeling supported during periods of stress enables a person to whether it more successfully than those who do not.

     

    brain
    Is it time we talked about stress?

    If you or someone you know would like to know more about stress management please contact us on

    01803 500300 | reception@devonclinic.co.uk

     

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  • Work Stress can have a large impact on home life

    stressWe all must deal with stress at work but, left unchecked stress can cause not only mental but physical harm to your wellbeing.

     

    Trouble sleeping | Moodiness | not feeling yourself | headaches |chest pains | dizziness | racing heart | eating too much/too little | short temper | blurred vision | difficulty concentrating | sleepy | angry.

    Sound familiar? These are all signs of stress.

     

    If left untreated stress festers and can turn into physical symptoms, not all we easily recognise as stress-related. Stress can affect your blood pressure, create heart problems, and rapid fluctuation in moods.

    Most do not need telling when they are stressed but may need direction on how to deal with it in the workplace.

    There are many ways to deal with stress, some better than others, but it is always advisable to speak to someone you trust. It is time to see your doctor when you feel constantly worked up and/or if you develop physical signs such as tightening of the chest and trouble sleeping.

    stress

    Common symptoms of stress include;

     

    Tension and irritability / Fear and anxiety about the future / Difficulty making decisions / Feeling numb / Loss of interest in normal activities / Loss of appetite / Nightmares / Anger / Increased use of alcohol and drugs / Sadness / symptoms of depression / Feeling powerless / Crying / Sleep problems / Headaches/ back pains/ stomach problems / Trouble concentrating.

     

    Top tips for self-care:

     

    Often the best way to manage stress is to take time for yourself and indulge in a little self-care.

     

    • Avoid the use of drugs and alcohol:

    They may seem tempting or as a quick fix but in the long run, they can create more problems and increase your stress levels.

     

    • Seek Support:

    Talk to people, be it your partner, a friend, college, counsellor, doctor, therapist, anyone you feel you can trust. Having someone there with whom you can openly talk to and share can really lighten the load.

     

    • Connect socially:

    After a stressful event, it can be all too easy to isolate yourself. Make sure you are spending time with those around you. Perhaps consider planning an activity or a meet-up.

     

    • Take care of yourself:

    Ensure that you remain hydrated and eat a balanced diet. Regular exercise and rest-including sleep will help you feel better about yourself. Go for a relaxing massage as this will not only help you unwind but will also help with muscle tension.

     

    • Keep to your routine:

    A key factor in self-care is having a routine. Ensure you go to bed and get up around the same times, eat at regular intervals and allow yourself time to relax before bed in the evening. Remember routines do not have to be set in stone.

     

    • Stay active:

    Exercise is not only good for you physically but mentally too. This does not mean hitting the gym like you never have before, it can be in the form of going for a walk or spending the weekend helping a friend out. These are positive ways of coping with stress and burning off those negative feelings.

  • My anxiety is awful for me but worse for my boyfriend

    “I appreciate that he tries to understand my struggle with anxiety, but I wish he didn’t have to.”

    For myself with anxiety, my boyfriend is an enigma. He drives long distances, eats expired foods, phones to order take away and goes to crowded places, all without fear. When we went to see Star Wars, the movie, the character in front of the theatre didn’t make my boyfriend think of a mass shooter. Not me. I have anxiety and it’s sometimes crippling. The very thought of one terrible thing happening on my way to work will have me frantically googling such things as ‘does invisible mould exist?’

    According to the internet, it is my boyfriend that has to learn to deal with me, like I am some exotic houseplant and you are unsure how/when to water it. Plastered over millions of websites are articles admonishing the partners to be more understanding, accepting and tolerant. Statements such as “Learn everything you can about your partner’s condition,” The more you can make yourself able to have thick skin, the better it is.”

    My boyfriend and I have learned to internalize these messages. He has listened, learned and adapted. Once when I freaked as to whether the meat we had cooked was safe to eat, he simply bought me a thermometer so I could check for myself. His gentle encouragement in getting me to Google less outrageous notions and his growing to understand my weird thinking patterns is much appreciated. It doesn’t make me feel better at the fact he has to learn to understand me at all.

    When I do have a panic attack, it’s just about the worst thing I have ever felt regardless of that thing being no big deal at all. I do feel a sadness that my panic attacks have affected him. After one particular episode, he broke down in tears through the frustration that my brain just could allow me to enjoy myself.

    It is also embarrassing. During the attack, I don’t care how I look or how ‘crazy’ I am being but after I seethe with shame. I am constantly terrified of being dramatic. One time I was on a plane, I became so scared that I started breathing into a paper bag-I don’t know why I just know I saw it once in a movie. My anxiety isn’t my fault. It is hard to see it that way when you have to leave the cinema part way through a space movie because the notion of space being that big scares you. It is also hard when I tell myself just to love my boyfriend that little bit more than I could snap out of this and make everything better for him.

    Rationally thinking, I know my anxiety is part of who I am. It does affect how I treat people and how I react, and sometimes it just feels really awful. But sometimes it makes me more empathetic, like when my boyfriend/best friend is nervous or sad because I know better than most how that feels and what it takes to relieve that stressor. I don’t get mad or lose my temper when someone can’t bring themselves to do something or even talk to me about it.

    My anxiety is just a part of me. I believe in therapy, meditation, medication, or whatever makes you feel more grounded. It doesn’t matter how hard I try, I will always just be an anxious person and just like any other personality trait, someone has, anxiety is just that: a train. It is something to be aware of, listen to and talk about but it is something you can live with.

    People with anxiety are not a monolith. The best advice for dating an anxious person comes from that.

  • Stress management for single parents

    Single parent stress management

    Single parents are known to suffer stress to a higher extent than many other sectors of society.

    As a clinic we have received funding from the National Lottery to help with stress management for single parents, the funding involves

    • An initial assessment
    • An allergy test to determine whether you are eating foods that may contribute to stress. (optional)
    • 2 full body massages (optional)
    • 6 sessions of talking therapy with either our in house hypnotherapist or our clinical psychologist

    We have been granted some funding from the National Lottery to enable us to run a stress management for single parents programme.

    As you would expect there are lots of people that may well need the course and unfortunately the number of people we are able to see is limited.

    In order to assess who will qualify there are some questions which need to be answered in the form below.

    As we won’t be able to see everyone for the full programme we are also running four stress management talks which will hold up to a 100 people.

    So, if you are a single parent and think you may qualify for stress management then please follow the link below to begin the process.

    If you have any questions please feel free to contact us on 01803 500300