If you recognise that you have a problem with mental health during pregnancy or as a new mum during the first 1000 days then you can book an online counselling session (there is a 50% discount for the first session). Every counselling session with a client is unique, but often include addressing thinking, emotions and unhelpful urges and behaviours.

Below are some free resources as examples of some of the techniques which might be used if you have some counselling. Please let us know if you find these resources helpful or not by providing feedback through our contact form.

 

 

 

Oasis of Calm

When you’re feeling stressed or anxious, it can be helpful to try some of the techniques included in this 20 min recording. This includes 5* elements which all have been shown to help with relaxation.


Do not drive whilst listening to these recordings as they can cause you to fall asleep!

Choose one of three places where you feel secure and happy – either a beach setting, a countryside setting, or another place.  So choose the ‘beach’ file for example if your happy place is a beach setting.

(*based on breathing, muscle relaxation, mindfulness, visualisation and music)

Intrusive thoughts, emotions & urges

Do you battle with intrusive thoughts, emotions and urges? Do they make you anxious and/or depressed? Lead to unhelpful behaviours? These 4 recordings are based on ‘Acceptance and Commitment Therapy’ (ACT) and we hope you may find them helpful.

Recording 1 (11mins) – introduction and intrusive thoughts
Recording 2 (7 mins) – emotions
Recording 3 (4 mins) – urges
Recording 4 (5 mins) – a grounding technique if you ever feel overwhelmed by emotion

ACT Metaphor video

Acceptance and Commitment Therapy (ACT) is a proven therapy and helps people to accept and defuse the thoughts, emotions and urges that can lead to unhelpful behaviours. This illustrative video uses a metaphor to help in understanding these concepts.

Balance your thinking

Often, when we are worrying about the future or going into a downward spiral of depression, it’s our thinking that is responsible.

We frequently have certain thinking biases and this PDF resource provides an overview of these biases.

Depression – NHS Questionnaire

If you think you’re feeling really depressed, then complete this 9 question questionnaire on the NHS website (similar to the one used by doctors), and it will give you an idea of the severity of your depression. Please note that this is an assessment tool and not a diagnosis. Depending on the result it provides some guidelines to help you. For a diagnosis you will need to see your GP. And consider booking an online introductory session (50% discount) with one of our Counsellors.

Generalised Anxiety Disorder

Generalised anxiety disorder (GAD) can be difficult to diagnose. It can cause a change in your behaviour and the way you think and feel about things, resulting in symptoms such as restlessness,  a sense of dread, feeling constantly “on edge”, difficulty concentrating or irritability. Your symptoms may cause you to withdraw from social contact (seeing your family and friends) to avoid feelings of worry and dread. You may also find going to work difficult and stressful, and may take time off sick. These actions can make you worry even more about yourself and increase your lack of self-esteem. This simple questionnaire (called GAD-7) just gives you an idea of whether you may have generalised anxiety disorder, and its severity. Please note it is only a basic assessment tool and not a diagnosis. Whatever the ‘score’ that results, it’s really important that you see your GP if anxiety is affecting your daily life or is causing you distress. And consider booking an appointment for an introductory session (50% discount) with one of our Counsellors. 

 

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