Depression is a mood disorder which can be described as feelings of sadness, anger or just generally feeling low. Of course, we all feel a bit low from time to time, and these feelings usually pass. But if these feelings last for longer than a few weeks and start to interfere with everyday life, it could be depression.

Symptoms of depression can vary, but include:-

• Feelings upset or tearful
• Lacking in self confidence
• Anger or irritation
• Feelings of worthlessness
• Losing interest in things you usually enjoy
• In more serious cases, feeling suicidal.

Depression can also result in a person changing behaviour. They may find themselves avoiding friends and social occasions, or changes in sleep patterns. Food avoidance or eating too much. Drinking too much alcohol.  Tiredness and lethargy can also be a symptom of depression.
It may be difficult to talk about or explain these feelings to anybody but cutting off from other people can have an effect on relationships, work and general health.

Why do some people get depressed?

Research hasn’t come up with one reason why some people are more prone to depression than others, rather that there are probably various causes. Biological, environmental and social factors are implicated in research but this is still and ongoing question for researchers.
According to the World Health Organisation (WHO) over 3 million people worldwide live with depression, and each person will have differing contributing factors.
Depression can affect people of all ages and from all walks of life, but unfortunately there is still a stigma attached to mental health issues.
It is important to recognise that just like physical health, mental health issues are not necessarily preventable.
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Understanding this could lessen the stigma and result in more people getting the help they need.
Counselling can help with depression by giving a person the opportunity to explore their feelings in a safe, confidential environment, giving space to talk and sort through their emotions.

​Stress is a part of life – everyday stresses like jobs, kids, money etc are probably experienced by most of us. However, when stress gets too much for us it can cause other issues that can be more serious.
 
When we get too stressed it can cause us to feel unwell and experience symptoms that are very real to us. Health anxiety (the expression used to be hypochondria) is when you spend lots of time worrying that you are ill, or that you are going to be ill, which can start to take over your life.
Some symptoms can include

• Constantly thinking and worrying about your health
• Constantly checking your body for unusual signs like lumps or pain
• Often at the doctors surgery with many and varied symptoms
• Needing lots of reassurance that you are not ill
• Searching the internet for health information

 
Stress or anxiety can cause symptoms like headaches or palpitations which can be mistaken for actual illness, and reassurance from your doctor may only bring temporary relief.
 
Your mental health and wellbeing can very much influence your physical health, and so being careful to maintain good physical health and a healthy lifestyle can, in turn, have a positive effect on your mental health.
 
With the COVID-19 pandemic still in our news and thoughts, this has, understandably been a time of great stress and anxiety for many, and now the restrictions have eased, a scary place to be. It is worth remembering that you do not have to do anything that makes you worried or uncomfortable, but rather take it at your own pace. It may be worth talking to people you socialise with that you are more comfortable wearing a mask or social distancing for now until you feel more confident.
 
If your doctor has ruled out any physical problem then talking with a trusted person about your fears and anxieties can bring relief that you are not alone in this. Just sharing your thoughts and worries with someone can sometimes relieve some of the pressure you are feeling.

​According to studies the number of working women over the age of 50 has increased and is expected to continue to rise. This can bring about the issue of experiencing symptoms of menopause whilst at work which can be a difficult time for many as their symptoms can be debilitating, and because these symptoms are not necessarily widely understood, say by men or younger people for instance who through no fault of their own have no experience of this.
 
Some of the most common symptoms, say hot flushes or problems with lack of concentration could have a detrimental effect on their work. This can cause embarrassment and can, according to research cause some women to leave their jobs . Unfortunately there remains considerable ignorance and mis-understanding around the menopause, often being seen as taboo or even to be ridiculed.
 
Although it is quite common for women to talk to colleagues of a similar age and experience in the workplace, many women could feel unable to ask for support from a line manager even if the challenges they are facing are impacting their work. It is not necessary for managers to be experts or know lots about the menopause, but just knowing how to support or signpost to an appropriate department like occupational health is enough.
 
According to a government report, menopausal women are the fastest growing demographic in the workforce and sometimes the work environments like those with no control of temperature, tight fitting uniforms or stressful work load can make symptoms worse.
 
By talking about this openly and thereby raising awareness and putting the correct support in place, hopefully we could get to the point that menopause is no longer a negative issue in the workplace.
Any employer who wishes to employ and retain a diverse and inclusive workforce can work towards an environment where menopause can be talked about openly, freely and without embarrassment.

Usually we can rely on having a summer holiday which gives us a break from the normal routine and gives a sense of well-being from having had time away from the humdrum of everyday life. 

This year, however, things may have been different for a lot of people as the uncertainty of the pandemic, vaccinations and tests have all played their part in us not having had that break.
It is now autumn again and with it the prospect of darker evenings and colder weather. 

Does this fill you with dread and despondency? Or are you looking forward to the change of season and the thought of roaring fires and lovely woolly jumpers?
Everyone is different and we all react in different ways to the changing of season which is of course something that we have no control over.

Autumn and winter blues are very common and some people absolutely dread the coming months. However there are some things that you could try to ease these feelings.

• Making sure you get outside as often as you can, even if the weather is wet.
• Eating well with lots of variety of fresh, colourful foods
• Having something to look forward to, like a treat or outing
• Vitamin D supplements are said to have very beneficial effects during the winter 

Not keeping these feelings to yourself can also be beneficial as we may not realise that lots of other people feel the same and can share experiences. You may find that you have some friends or acquaintances who feel similar to yourself and who would be only to willing to go on walks or outings to break up the winter months.
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It is very easy to get home and just shut the curtains and wait out the winter, only going out when absolutely necessary, but just making some simple changes can make all the difference to your mood and outlook.
It is also worth remembering that the seasons will change again and light and warmth will always return, and this is something to look forward to.
 

I realise I have published this before but I keep getting asked for this so I will just put this out there again, sorry to repeat myself but this is a recurring issue.
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It is almost certain that most people will experience grief at some point in their life and it will probably be very difficult to deal with.
The death of a loved one is a very personal and individual thing and it cannot be predicted how a person may react.
After a bereavement a person may feel some or all of the following:-

• Sadness or depression
• Shock, denial, disbelief
• Numbness
• Panic and confusion
• Anger
• Relief

 
Sadness is a normal part of the grieving process and after a loss shock denial and disbelief can be brought on by the realisation that their loved one is not coming back.
Numbness can be the body’s way of protecting us from the full impact of the loss whilst we deal with it at our own pace.
Panic or confusion can be brought on by the thought of having to cope alone or how to fill the gap left by the person we have lost.
Anger is our way of trying to find something to blame for what is seen as an unfair and painful event.
Relief can be felt if, for example, there had been a long or painful illness or if the relationship had been a difficult one. This is a normal response and does not mean the person was not cared for.
Any or all of these feelings can be felt after a death and there is no right or wrong way to feel. Grief as a very personal thing some people will let it take its course, whereas others may need outside help in the form of talking therapy.
There can also be some confusion around the length of time that grieving takes. This is entirely personal – it takes as long as it takes. Some people may feel that a year still feels as if it happened yesterday, or it may feel like a lifetime ago.
People around you may have expectations around how quickly a grieving person might ‘move on’, but it may take a long time to come to terms with life without that person.
The first year can often be difficult as you move through the ‘firsts’, like birthdays, anniversaries, Christmas. These can bring feeling of grief back to the surface.
As time passes, people around you may forget what you have been through and you may feel pushed into moving on. But your grief cannot be pushed aside or forgotten and the aim is to find a way of living and coping with it. Being able to talk about that person can be a huge relief and can be a great comfort, and finding support, either individual or as a group could help.

What is Counselling?

Counselling is what is sometimes called ‘talking therapy’, and this is a safe, confidential space for you to talk about anything that you may want to change in your life, or simply explore your feelings or thoughts.
Counselling is not about being advised on what you should do rather exploring your thoughts and feelings to try and uncover the root causes of problems you may be facing. It can help you understand, accept and overcome emotional issues or problems which may be quite long-standing.

Sometimes it may be difficult to discuss things with family or close friends and talking with someone who is not emotionally involved and impartial can be easier. A counsellor will take time to just listen to you without judgement in confidence.

People go to counselling for many different reasons, which can include-

• Depression or anxiety
• Bereavement or loss
• Relationship issues
• Anger issues
• Stress

​This is not an exhaustive list and people go for therapy for many different reasons such as job worries or losses, the death of a much-loved pet for instance.

Counselling is not always for people who have reached crisis point, it can also be a preventative measure, to manage difficult emotions before they get worse.

Although in the past it has been the norm for counselling to take place face-to-face, there are other options such as telephone or remote counselling with the use of video calls. These can be useful for people who struggle to get out or would prefer to stay in the comfort of their own home. It is also possible to take counselling sessions outdoors in the form of walking-talking therapy which involves walking outside in nature. This has been proven to reduce depression and anxiety in some people. Also, exercise is recognised as benefitting psychological health and mental well-being. You can set your own pace, so you don’t have to be super fit either!

It can be difficult to take that first step towards help, but counsellors are there to help you and acknowledging that you need help is the start of change.
 

It is almost certain that most people will experience grief at some point in their life and it will probably be very difficult to deal with.
The death of a loved one is a very personal and individual thing and it cannot be predicted how a person may react.
After a bereavement a person may feel some or all of the following:-

• Sadness or depression
• Shock, denial, disbelief
• Numbness
• Panic and confusion
• Anger
• Relief

 
Sadness is a normal part of the grieving process and after a loss shock denial and disbelief can be brought on by the realisation that their loved one is not coming back.
Numbness can be the body’s way of protecting us from the full impact of the loss whilst we deal with it at our own pace.
Panic or confusion can be brought on by the thought of having to cope alone or how to fill the gap left by the person we have lost.
Anger is our way of trying to find something to blame for what is seen as an unfair and painful event.
Relief can be felt if, for example, there had been a long or painful illness or if the relationship had been a difficult one. This is a normal response and does not mean the person was not cared for.
Any or all of these feelings can be felt after a death and there is no right or wrong way to feel. Grief as a very personal thing some people will let it take its course, whereas others may need outside help in the form of talking therapy.
There can also be some confusion around the length of time that grieving takes. This is entirely personal – it takes as long as it takes. Some people may feel that a year still feels as if it happened yesterday, or it may feel like a lifetime ago.
People around you may have expectations around how quickly a grieving person might ‘move on’, but it may take a long time to come to terms with life without that person.
The first year can often be difficult as you move through the ‘firsts’, like birthdays, anniversaries, Christmas. These can bring feeling of grief back to the surface.
As time passes, people around you may forget what you have been through and you may feel pushed into moving on. But your grief cannot be pushed aside or forgotten and the aim is to find a way of living and coping with it. Being able to talk about that person can be a huge relief and can be a great comfort, and finding support, either individual or as a group could help.

Do you feel SAD and need someone to talk to?

If you find that your mood takes a nosedive coming up to and during the winter months, you may be experiencing Seasonal Affective Disorder (SAD). According to government research as many as 29% of adults experience symptoms, with some experiencing it to a severe degree.

Symptoms can include:

• Persistent low mood
• A loss of pleasure in normal activities
• Irritability
• Feeling constantly tired
• Sleeping for longer than usual
• Craving junk food and gaining weight

It is not know exactly what causes SAD but it is often linked to a lack of natural light during the short winter days. Some say it is hereditary and runs in your family.
Treatments for SAD include getting as much daylight as possible and exercising. Light therapy where a 'light box', a special lamp simulates natural daylight.
Talking therapies can help by having someone to talk to where your low mood can be explored without judgment or criticism.
Public Health England recommend that we take a daily dose of Vitamin D (the sunshine vitamin), an inexpensive way to treat mild symptoms. Studies have shown that people who take regular vitamin D supplements showed significant improvement in their mood.

If you would like to know more, please give me a call for more details and to book a free initial consultation.

Sometimes, the thought of long, dark days can make us feel down or sad. Getting out in the fresh air is a good way to connect with nature which can help to create greater well-being and improve mental health. Eco-therapy is a approach that combines talking therapy with being outdoors. It's not hard or difficult exercise, but a walk through the wonders of nature whilst talking to a professional counsellor outside of the constrictions of everyday life. Eco-therapy sessions are adapted to suit the individual, so less able-bodied people can also take part. 

If you would like to know more please contact me for a chat.