Grounding techniques are things that you can do when the world around you seems unreal, if you feel disconnected from yourself or are overwhelmed and distressed. Grounding techniques are especially useful for people who experience dissociation (the brain’s way of coping with high stress, where you switch off from reality and your surroundings temporarily). DissociationContinue reading “Little things….grounding techniques”
Tag Archives: perimenopause
Perimenopause and trauma
Like the circles in a tree trunk, we’re made up of many layers, each one making us stronger and more unique. The passing of time and the weather affects each layer, but our core is hidden and protected. It’s only when we dig deep or cut beneath the surface that this core is exposed andContinue reading “Perimenopause and trauma”
Managing the self critic during Perimenopause
You may or may not be aware of your inner self critic but we all have one. It may shout loudly and harshly like a bully or it might simply sound like your own inner voice. It might sound like someone else’s voice… from a long while back, a harsh parent or teacher or bully.Continue reading “Managing the self critic during Perimenopause”
The psychology of the Perimenopause
There are two sides to this; the obvious one being that I am a Clinical Psychologist and so tend to look at things through a certain lens and attempt to develop a better understanding. That lens is a scientific, evidence based lens that looks at biopsychosocial factors that contribute to a situation or issue. It’sContinue reading “The psychology of the Perimenopause”
Little things… that can help…Soothing rhythm breathing
There’s so much advice out there on how to breathe to facilitate calm- box breathing, star breathing, one nostril or two, 4-7-8, do I sit or lie, hold or let it flow, that you could be left feeling pretty perplexed about whether there’s a right or wrong way to breathe. Fundamentally, when you are tryingContinue reading “Little things… that can help…Soothing rhythm breathing”
Coping with brain fog and Perimenopause
My other half calls fog pea soup. He’s a lifeboat man and they know fog. Finding their way slowly, guided only by prior knowledge of and faith in their surroundings, their instrument readings and their team. Searching patiently and keeping moving forward is the only option. Accepting the weather and not fighting against it. PerhapsContinue reading “Coping with brain fog and Perimenopause”
Little things series…coping with morning anxiety
Do you wake up feeling anxious or nauseous? Not everyone realises that there is a biological reason for this, namely the cortisol awakening response, and it’s perfectly normal. The cortisol awakening response (CAR) is an increase in the stress hormone cortisol peaking 35-40 minutes after wakening. This occurs on top of the highest increase inContinue reading “Little things series…coping with morning anxiety”
Little things series: STOPP technique
Over the next few posts I’m going to write about little snippets of things that I and others have found useful and can help to improve the moment. I’ll give some rationale and some instructions but this is not supposed to replace psychological therapy. These things are best couched within a clear understanding of yourContinue reading “Little things series: STOPP technique”
Perimenopause and low mood
For me there was a clear difference between my usual monthly tears and the tears that started to come in my 40s. Tearfulness before my period started as a young teen but it wasn’t until I was in my 20s that I realised there was a monthly premenstrual pattern to it. I’d generally feel veryContinue reading “Perimenopause and low mood”
Self compassion – 5 things it is and 5 it isn’t
After training in the Compassionate Mind approach (Gilbert 2006) several years ago, I became somewhat evangelical about it and immediately started applying the principles in the therapy room. Compassion focussed therapy teaches skills of self compassion and this has been linked to greater wellbeing, reduced depression and anxiety and increased feelings of connectednes and calmness.Continue reading “Self compassion – 5 things it is and 5 it isn’t”
Sea change 