5 Big Questions report
Oasis of Calm Recording
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 – a beach or a countryside setting, or another place. (*based on breathing, muscle relaxation, mindfulness, visualisation and music)
Intrusive thoughts, emotions & urges
Do you battle with intrusive thoughts, emotions and urges? See these 4 recordings (based on ACT):
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
Generalised Anxiety Disorder
Generalised anxiety disorder (GAD) can be difficult to diagnose. 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.
Worrying well – reducing stress
Worrying is simply part of our body and mind looking out for threats. But when worry turns from a tool into a tyrant, becomes a bad mental habit, or even an addiction, it’s time to learn how to ‘worry well’.
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.
Determining your Values
Are you clear about the values that are guiding your life? Having clarity helps you to make changes, and provides an outlet if you struggle with intrusive thoughts, emotions or urges.
When someone you care about hurts you, you can hold on to anger, resentment and thoughts of revenge — or embrace forgiveness and move forward.
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.
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.