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Prince Harry, the 'box it up' grief model and why it doesn't work

Posted on 19 April, 2017 at 6:50 Comments comments (0)

 

In a week when Prince Harry referred to his attempts to deal with the death of his mother, Princess Diana, by boxing up his emotions for 20 years, he clearly described how people try to deal with life’s losses and traumas by switching off their emotions. His older brother, the Duke of Cambridge has now also responded, saying 'it never leaves you'...'you never get over it'....'it's time that everyone speaks up.'

The ‘box-it-up’ method can certainly work for a while, as it did for Harry, but what tends to happen over time is that the lid of the box begins to lift on its own and all the guilt, anger and despair start to tumble out.

What do you do when that happens? An enlightened GP may refer you for counselling, only for you to be told there’s a three month waiting list, or longer. This is when the system becomes part of the problem rather than part of the solution. It’s clear we need more mental health practitioners and better mental health education too, so people can learn the mind management skills that become the building blocks of emotional resilience to life’s inevitable ups and downs.

Many years ago, I started a mental health charity called Reclaim Life in Bedfordshire and trained its volunteers in many of the core skills of therapeutic conversation. I’m pleased to say Reclaim Life is still going and still helping the local community.

I’m now working closely with Stephen Blackburn, Social Sense and the MindfulMe programme in the north of England, to introduce the wider community to the Fusion Model approach to mental health skills and training. Stephen also works for the Foundation for Ribble Valley Families and I’ve had the privilege of training and supervising their therapeutic coaching practitioners, watching the practice grow, with admiration, as more and more adults and young people are helped.

Word about all their good work has spread.

I recently heard FRVF have been nominated for an East Lancashire Clinical Commissioning Group Excellence Award, a real testimony to how highly their work is regarded by the CCG. Fingers crossed they win. How good would it sound to be able to say in their literature ‘The award winning Foundation for Ribble Valley Families.’

I’m proud to be a part of it.

Stephen sent me some client testimonials. This one caught my attention. It reminded me of my own experience of post natal depression over 25 years ago and how it started my professional journey to change the face of mental health for the better.

‘The Foundation for Ribble Valley Families has played a very important role in our lives as a family.

Witnessing my pregnant daughter sobbing, broken, desperate and in the darkest of places, hearing her say she could not carry on is, for a mother, the most unbelievable gut wrenching feeling of helplessness.

After trying and realising we could not be offered support for over 48 hours from her case worker; I knew that was unacceptable. I turned to the charity to help us! They did!

The foundation saw my daughter and me within hours. For my daughter, she was listened to and most importantly heard! For me, kind words of support, someone to share my fears with and an overwhelming sense of relief! She was safe!

My daughter was supported throughout her pregnancy, seen weekly. The life coach gave her time to express her anxieties working through them together; she was equipped to help herself feel she could take control, to learn strategies to relax; to cope.

This may seem dramatic but, now I share incredible moments and time with my beautiful daughter and grandchild. We are a loving, supportive family, however the Foundation for Ribble Valley Families came to our help when we needed it the most and we will be forever grateful to them.

Thank you!’

Changing mental health

There's no doubt that coach-counsellor integrationists are working at the cutting-edge of mental health. We are the trailblazers for a new wave of practitioners who are prepared to challenge the old ways and the status quo. We refuse to be tied to a one-model-for-every-client approach.

It's a privilege to be working in mental health right now. Although there are social and financial challenges, never in recent history have people been prepared to be so open about their own emotional well-being. Prince Harry’s honesty will do even more to help.

 

Just why is our mental health care so poor?

Posted on 7 August, 2016 at 14:20 Comments comments (0)

I spent most of last Friday working on a blogpost. On a sunny Saturday, I spent the morning with a group of Fusion coaches who attended our regular group supervision. In the afternoon I went to a barbeque, stayed sober, and left early to bring together an ebook offering tips, tools and strategies for emotional wellbeing.

 

Today, Sunday, I am spending the afternoon writing this newsletter. It's lovely outside and the garden really could do with a bit of work. There's a green-striped deckchair on the lawn that looks pretty inviting. The pub next door is open and I can hear my neighbours chatting and relaxing outside.

 

Question: Why do I choose to do all this work when I don't have to? Why did the Fusion coaches choose to give up their Saturday morning to attend supervision?

 

Answer: Because I care, because they care, and because we believe there is a better way to help people with emotional health problems.

 

I am grateful to Fusion coach Di Danzebrink for bringing to my attention a trending twitter feed that broke my heart when I read through it. #MentalHealthCareSoPoor has caught the attention of young people who feel let down by our mental health system. It is full of statements of disappointment and despair.

 

I've taken the time to reproduce some of the thread here for you. These are real people with real problems calling out to those in charge to do something, anything, to improve the 'help' currently on offer in the UK.

 

Those of us who work in mental health have a duty to ensure we have a toolbox of skills that are really effective and will really help. It's difficult not to feel upset and/or guilty about what is happening in the name of mental health.

 

 

#MentalHealthCareSoPoor

 

‘Oh you tried to kill yourself? Let's get you to tell the story 10 times to 10 different people..’

 

‘That happened so long ago you're not allowed to still be upset about it’

 

When I couldn't leave the house due to anxiety my therapist reply was ‘go for a walk’

 

‘It sounds like you have bipolar disorder because you're very moody’

 

‘When I was 14 my first psychiatrist misdiagnosed me as bipolar disorder within 10 min of talking to me’

 

‘I'm still waiting to start therapy after being referred in March.. lol’

 

Being yelled at by hospital staff for crying too much

 

One time and mental health worker told me he doesn't think I have bipolar disorder because I don't seem manipulative or angry enough

 

when you feel desperate enough to say how suicidal you feel and get ‘well you can't be that bad if you're telling us’

 

‘I struggle making phone calls because it makes me so anxious.’ ‘Okay. so here's a list of phone numbers you can call’

 

You will most likely be sent home from A and E in less than 24 hours after serious suicide attempts

 

No one cares unless your physical appearance reflects your mental health, no one should have to prove they’re ill

 

Dr says ‘you're clearly too social to be autistic’, but you haven't seen anyone socially in the year

 

You have to look at your meds on online to see what your doctor thinks you have

 

When people would rather go through mental illness on their own because doctors or cans do absolutely nothing

 

Because the only recognition to help you ever receive as if you attempt suicide

 

When you go to the doctor about depression and suicidal thoughts and get told ‘it's just teenage girl hormones’

 

When your anxiety makes you feel physically ill, day in day out, but that's impossible because ‘it's all in my head’

 

You are only considered a priority if you're suicidal, like why leave you get to that point….. prevention is key

 

‘You don't sound too bad on the phone. Have you thought about trying antidepressants IAPT telephone assessment’

When I got hospitalised for suicide at 16 CAMHS never called me after because I ‘wasn't severe enough’

 

My psychologist refused to see me after I missed an appointment due to my mental illness

 

Me. ‘I feel depressed’. CAMHS. ‘You wear make up your fine’

 

‘You're not even old enough to know how bad life really gets’. ‘Okay hey yeah, you're right I'm too young to be sad...sorry’

 

Not being taken seriously because you seem okay…. that's why it's called mental health..cos u can't see it?

 

I was told to ‘grow up’ when I told my doctor I was suicidal

 

When a therapist said to me ‘you're a good-looking girl I don't see what problem is’

 

My therapist once told me ‘at least you're not one of those starving kids in Africa’

 

My last suicide attempt I wasn't hospitalised because they didn't have the bed available

 

That they laugh at you for trying to diagnose yourself but will not diagnose you

 

My therapist said she was shocked I was so high functioning…. even when I wasn't eating, showering or sleeping

 

That after self harming my doctor told me to exercise when I felt anxious because I was on the heavier side

 

My little sister was diagnosed with PTSD. She was dropped off the patient list for being late to one appointment

 

I tried to kill myself and the doctor told me I should be grateful I'm not actually ill like the other people in the hospital

 

That I stopped going to therapy after my therapist accused me of embellishing my stories and lied for attention

 

That the only time I saw a doctor at the psych hospital was for 5 min after I was admitted

‘I'm suicidal’. ‘Have you tried art therapy?’

 

Your anxiety can't be that bad if you talk to people online

 

Your gender dysphoria is probably just a phase

 

Always being let down by the system ……then being promised help but get nothing

 

My doctor telling me my depression isn't as bad as someone else's they've seen because I can fake smile

 

‘We’re surprised you're still alive, we don't really know how to treat you …so we’ll use you as a case study instead’

 

Being sent to a therapist that wasn't even qualified to deal with the disorders I had, making me feel more helpless

 

There was no follow-up after leaving three nights in hospital for a drug overdose, because it'd happened before

 

Because I'm constantly told that if you think you have problems you aren't as bad as so-and-so

 

Phone feeling suicidal and get told to ‘go to bed’

 

In group therapy sessions with children ages 7 to 17 we were told you have it better than other kids

 

That I was told I wasn't depressed enough while in the emergency room hospital

 

The first two therapist I went to when I was 12 refused to help me because I was too young and too happy

 

That you are constantly re-diagnosed

 

I have to prove that I have an eating disorder. I feel like a failure. A fraud. I need to get skinnier so others believe my suffering

 

When you therapist forces you to have your parents in on all your sessions so you don't actually have a safe spot talk

 

Being advised to ‘have your daughter arrested for her behaviour so she can be noticed as bad enough the treatment’

 

One therapist telling me my body dysmorphia is nothing to worry about and just cut down on the cakes

 

That after four months of fully describing the extent of my illness, my therapist told me to ‘look on the bright side’

 

My CAMHS worker could no longer see me because of cuts to the NHS and I was apparently doing fine

 

when my friend committed suicide I was told if I'm still sad three months later, they'd consider helping me

 

They wouldn't listen to me about my being suicidal so I started shouting and it sent me home because I was a threat

 

That I was too young for the rehabilitation programme and so was discharged as ’recovered PTSD’

 

A psychiatrist tried to suggest to my parents that I changed my legal name to rebel against them

 

A psychiatrist who had never met me before tried to diagnosing me with ADHD

 

After not being seen for six months being discharged even though they kept cancelling my appointments

 

Telling a counsellor I wanted to die to be told I was ‘low risk’

 

You just need to exercise and smile and you'll be happy. Thank you for the amazing advice CAMHS

 

My doctor made me leave the room during an episode because he was running late

 

Because a lot of MH profs are too busy defending the feelings of their good colleagues instead of listening to us

 

to treat suicidal thoughts they give you meds with the side effect of increasing suicidal thoughts

 

The clinic closure came six months after my father’s suicide and two months after I lost my job

 

After five years of antidepressants and self-help leaflets.. yet and more depressed and anxious as ever

 

Having my therapist offer to text me every day to make sure I was okay ..and I never got a single message

 

Half of the time I was there and she kept talking about another kid from my school and how he got better and his problems

 

I explained how I felt my therapist and he said ‘maybe you're just a sad person

 

 

Tell the NHS about something new in mental health

Posted on 31 May, 2016 at 14:45 Comments comments (0)

It was my absolute privilege to have the chance to present the Fusion Model to a group of thirty head teachers at a conference at MK Dons this week.

 

I used the opportunity to describe to them the difference between the medical and recovery models of mental health. More importantly, I described how Fusion, whilst being part of the recovery movement also represents a new prevention model; providing the kind of psycho education and mind management skills which build emotional resilience.

 

I described how I feel it is not just our current mental health system which is seriously flawed, but how we train our mental health practitioners too. Many counsellors, after years of expensive training, emerge from their studies without the skills to resolve PTSD, anxiety, depression, anger and self harm. Many do not know how to prevent suicide.

 

My own work in promoting fast track training based on the cutting edge discoveries now emerging from neuroscience, has shown these life-enhancing and potentially life-saving tools can be passed on quickly to those who would like to know how to have ‘a therapeutic conversation’.

 

I have distilled all my own training and experience into a programme which passes on the knowledge which can change lives, improve wellbeing and help build resilience. You can become a Fusion Breakthrough trainer for as little as £525.

 

Perhaps someone could tell the NHS?

Hold On, Pain Ends: How hope creates resilience

Posted on 31 May, 2016 at 14:45 Comments comments (0)

One of the deepest, darkest depressions I have ever witnessed was in a young man, aged just 18, who I shall call Gareth.

 

His mother, a very worried woman, had dropped him off for his first session having outlined to me what she felt was the essence of the problem.

 

Gareth’s mental health issues began around the age of 14, when he started using drink and drugs to excess. At 16, he had spent some time in a mental health unit where he was given powerful antipsychotic medication which he felt had damaged his brain beyond repair.

 

He had dropped out of sixth form, unable to cope with the building pressures of exams and now spent most of his time in his room, often up all night, sleeping all day and only emerging to eat.

 

Gareth's energy was so depleted he had difficulty actually forming the words to tell me his story. There was a sense of sorrow and stillness around him which was almost tangible and which felt to me like grief. Even with his hood up, I could detect the haunted expression in his eyes I have witnessed before in severe depression.

 

However, when he did speak, it was clear this fragile young man was both intelligent and articulate. Halfway through the session, he leaned forward and quietly spoke the words, in a flat, emotionless voice, which made my blood run cold;

 

‘I will be dead by the age of 21’

 

‘How can you be so sure?’ I asked.

 

‘Because’ he said, ‘if I still feel like this, I will kill myself.’

 

Gareth had lost hope. When people lose hope, they consider suicide and, it was clear to me in that moment, that Gareth and I were going to have to work very hard together to make sure his dark prediction did not come true.

 

A perfect storm

 

In February 2016, figures published by the Office for National Statistics showed that youth suicides are on the increase. In 2014, 201 young people between ages of 10 and 19 killed themselves in the UK; more than 10% up on 2013.

 

It is an accepted fact that suicide is the biggest killer of people under the age of 35. Shockingly, in a recent report by the University of Manchester, it was identified that 29% of those who committed suicide, were facing exams, or exam results, and that 4 children had died on the actual day of an exam, or the day after.

 

Modern life, and our refusal as a society to deal adequately with the building stressors, is providing all the conditions for ‘a perfect storm’ in mental health and it is our children that are suffering the most.

 

The advent of 24/7 access to intrusive social media has added to the problems of peer pressure. There is an epidemic of online bullying. The traditional family structure is shifting, changing and becoming ever more complicated with single-parent families, divorce, separation and remarriage. We are seeing more and more children placed in a ‘care system’ which, on the face of it, doesn’t actually seem to care.

 

There are increasing multicultural and intercultural pressures as never before, as well as the threat from those who see a dark opportunity to radicalise and fill with hate, young people just at the point when they are trying to create their own sense of identity, meaning and purpose.

 

Growing academic pressures result in some children feeling crushed, not just by life, but by a school system which is not geared to take a holistic view of education and some of which have become what Norman Lamb worryingly described, in his 2015 mental health report, as ‘exam factories’.

 

Paradoxically, it seems the government is now criticising the very ‘tick box’ systems they have helped to create. Children and teachers need support, but they need the right kind of support; something really effective that gives the quickest benefit at the lowest cost.

 

Symptoms

 

In the classroom, children’s emotional problems can show up as low mood and lethargy, low confidence and self-esteem, or underachievement and lack of focus.

 

There may be high anxiety which tips over into aggression or bullying; and for some, even more significantly, the kind of loss of hope I saw in Gareth, which can lead to thoughts of self harm or suicide.

 

It’s not enough to simply identify the problem. We have to have a sense of the most effective solution or, better still, prevention. Endlessly fighting of forest fires is not the answer. We must manage the conditions which lead to the fires in the first place.

 

Restoring hope

 

I wondered whether, in the moment my young client expressed his intention to end his own suffering, whether he had any sense of the deeply intimate connection he made with me, not just professionally but personally.

 

His tale of ineffective NHS mental health support resonated with my own, near-fatal experience of post natal depression many years earlier. It seemed in the intervening years, nothing much had changed for the better.

 

Also, the beautiful young man sitting so sadly in front of me reminded me of my own eighteen year old son; similar in so many ways and yet so different. Having achieved successful A-levels, he was now far away in India on a gap year that would become a life changing spring board to his bright future.

 

Gareth should be on his gap year now too, I felt, not here in my office, crushed and broken by his depression and crushed too by our mental health system’s inappropriate and ineffective response to his needs, which had so cruelly robbed him of hope.

 

Psychiatrist and holocaust survivor, Viktor Frankl observed, ‘we have seen that a man can survive three weeks without food, three days without water, but barely three minutes without hope.’

 

It was clear to me, that the starting point for my work with Gareth was to begin to try and restore that hope.

 

As his energy was so low, I asked him to just close his eyes and listen as I began to teach him how to bypass the damaging thoughts present in his left brain. I would now speak directly to his right hemisphere, which understands the world in a deeper, more intuitive way. This is what I said:

 

‘Gareth, I believe there is nothing wrong with your brain. The problem is the depression which has got in the way for a while. I believe the old you, the real you, is now waiting to re-emerge, like the sun, from behind those passing clouds.

 

Your body has the amazing ability to heal if you provide the right conditions for that to happen; something you can see clear evidence of when you cut your finger and put a plaster on it. It is not the plaster which does the healing, but your body which knows how to grow new skin over old wounds.

 

And it’s good to know your amazing neuro-plastic brain can heal too. It is constantly rewiring itself, forming new neural pathways to replace old, outdated or damaged ones. That is how stroke patients are able to re learn the skills they have lost. Our brains know how to reconfigure. All we have to do, like the plaster, is provide the right conditions for that healing to happen.

 

Your amazing brain knows how to ‘time travel’ as well and, as you sit there, in your imagination, you can drift forward to a time in the future when any current difficulties are just a thing of the past, and you can look around you in that happy future life, see what it looks like and, more importantly, from that point in the future, allow yourself to look back and notice what you had to do to get you there.

 

And, while a part of you considers your bright future, another part of you can listen to a story, much as a child would listen to a story at bedtime. It’s a story about a river:

 

In a distant land, far off, a long time ago, there was a river.

 

The river was a powerful and vibrant river and served its community well. But the river knew it must go on a journey onward and towards the sea.

 

So the river set off, passing through green valleys and pastures until, one day, it came to a desert; a dry, cracked and cruel land and, try as it might, the river could not cross this desert. The river grew exhausted and called out in its frustration ‘Can no one tell me how to get past this terrible place?’

 

The sun and the wind heard the cries of the river and said ‘do not worry; you have all the resources you need. Simply allow us to help.

 

The sun shone and the wind blew and turned the river into light and fluffy clouds that were carried high into the air and which floated effortlessly across that terrible place into the safety of the mountains on the other side, where they collected as heavy raindrops into a powerful and vibrant river once more.

 

And, in this way, the river was able to continue its journey onward and towards the sea.’

 

Our journey

 

Gareth came to see me for many months as he returned to his studies and I knew things were improving when he passed his driving test and started driving himself to see me rather than being dropped off by mum.

 

Like the path of the river, our work together took many twists and turns. Sometimes I was counselling, sometimes I was coaching. Often, we were both tossed and turned by the storms created by his intense thoughts and emotions, but the waters gradually calmed and stilled.

 

In the time I was with him, I passed on to Gareth, all the skills of mind management I hoped would build a 'wall of resilience' to protect him after our work together was complete.

 

All this happened many years ago.

 

But the image of Gareth sitting on the old velvet sofa in my office, returned to me quite clearly, when he contacted me recently on LinkedIn to tell me he had just started work on his PhD in cognitive neuroscience.

 

Sometimes it just feels good to be alive.

 

How to unlock the power of your amazing brain

Posted on 16 May, 2016 at 14:55 Comments comments (0)

Affirmations seem to work better for some people than for others, but why is that?

 

Some swear by the positive impact their affirmations have made on their life and, there can be no doubt that a well placed, affirmation has the ability to ‘re-set’ the brain for positivity. This is because your brain doesn't know the difference between what is real and what is not, so what you choose to say to yourself is very important.

 

More importantly, your brain is neuro-plastic which means it is able to change and rewire itself. This is good news. It means you are not destined to be the person you have always been and is why, when my new clients express a desire to work on discovering who they are, I respectfully suggest it may be more appropriate to focus on who they would actually like to be.

 

The trouble is, we have a pre programmed negativity bias that can sabotage our very best efforts to make positive changes. We are hard wired to focus on the negatives as a kind of self preservation exercise, which can certainly save our skin by making sure we avoid risks or situations where we might fail. Sometimes, it can feel like a real ‘internal battle’ of belief systems.

 

And many of us have been negatively programmed as children with statements such as ‘you’re slow, lazy, fat or clumsy’. These ‘sticky’ beliefs stay in our subconscious minds and we may not even be aware of them. But, while they sit there, they create cognitive dissonance when we try to make changes which conflict with the self image we've built up from a young age.

 

Neuroscientist, Dr Michael Merzanich refers to a ‘critical period’ when the human brain initially configures itself. Current research indicates that up to age 10, there is no ‘off switch’ for incoming data. We are like a computer downloading the output from our environment, whether that is good or bad.

 

Worryingly, this is when we are drawing up our internal frames of reference. After that age, we are largely consolidating the information we have previously uploaded, to use as an internalised ‘map’ which we then refer to, to navigate the world in which we find ourselves. After age 10, the brain plasticity ‘switch’ is flicked, reducing our capacity for learning from new experience, as a range of powerful internal filters now come into play.

 

Brain aerobics

 

Assuming your negative beliefs may have been there for many, many years, it would be unrealistic to expect a positive affirmation, if repeated only once or twice, to make a significant difference immediately. Regular work and repetition will be needed to build and reinforce new neural structures for them to become encoded and embedded. Now you can strengthen your mental muscles much as you would your biceps and triceps by regular trips to the gym.

 

As Dr Merzenich explained in his groundbreaking 2004 TED Talk:

 

‘….in your future is brain aerobics. Get ready for it. It’s going to be a part of every life, not too far in the future. Just like physical exercise is a part of every well organized life in the contemporary period….

 

….Now that you know, now that science is telling us that you are in charge, that it’s under your control, that your happiness, your well-being, your abilities, your capacities, are capable of continuous modification, continuous improvement, and you’re the responsible agent and party.

Of course a lot of people will ignore this advice. It will be a long time before they really understand it.’

Making a start

You might need to begin by rooting out the negatives first of all.

 

Try making a list of your perceived negative qualities, including the kind of criticisms others have levelled at you, whether parents, siblings, your boss or your peers. Accept that we are all imperfect and all have flaws, and we all need to be forgiving of ourselves on the long and winding road to becoming the person we want to be.

 

Once you have acknowledged those negatives beliefs and made a decision to let them go, screw them up and throw them away. Now write out something more positive and empowering.

 

When you have the positive affirmations you are happy with, you will need to actually speak them out loud for several minutes, several times a day for them to really grow new roots. Brushing your teeth in the morning, looking in the mirror, can be the perfect time.

 

Anchor the affirmations firmly in your mind and body to the word 'STOP'. As soon as you say STOP, you become fully present and can make a conscious decision to shift your mind-set.

 

Use the word STOP as an IT password. Then, every time you type it or use it, STOP brings you to mindful awareness when you can repeat the positive affirmations again.

 

Positive self statements are powerful tools for raising hope, expectation and self esteem. Getting the right ones for you is key. Remember they must be personal, powerful, positive and present tense.

 

If you are having trouble coming up with the right ones, take inspiration from the 59 character strengths listed below to help you add real punch, create your most powerful affirmation yet and to unlock the potential of your amazing neuro-plastic brain.

 

59 character strengths

1. I am creative

2. I am original

3. I am adaptable

4. I am ingenious

5. I am interested

6. I am open

7. I can think things through

8. I am open-minded

9. I love learning

10. I love mastering new skills and topics

11. I love to build knowledge

12. I can see things from different angles

13. I can see the big picture

14. I do not shrink from fear

15. I speak up for what is right

16. I am persistent

17. I am industrious

18. I finish what I start

19. I am honest

20. I am authentic

21. I have integrity

22. I am enthusiastic

23. I have energy

24. I can love and be loved

25. I can build close relationships

26. I am generous

27. I am kind

28. I have care and compassion

29. I am altruistic

30. I am empathic

31. I understand what makes other people tick

32. I am socially responsible

33. I am loyal

34. I am a team player

35. I value justice

36. I am fair

37. I am an organiser

38. I encourage others

39. I accept others' shortcomings

40. I give people a second chance

41. I can forgive

42. I am modest

43. I can let my accomplishments speak for themselves

44. I do not take undue risks

45. I have self-control

46. I am disciplined

47. I manage my impulses and emotions

48. I appreciate beauty and excellence

49. I am grateful for the good I express thanks

50. I feel blessed

51. I am optimistic

52. I have hope for the future

53. I am future focused

54. I am playful

55. I bring smiles to others

56. I am light-hearted

57. I have faith

58. I have purpose

59. My life has meaning


 

http://www.ted.com/talks/michael_merzenich_on_the_elastic_brain

https://www.viacharacter.org/www/Portals/0/Graphic2014.pdf

 

 

 

 

An easy way to create SAFE SPACES at work and in schools

Posted on 10 May, 2016 at 4:10 Comments comments (0)

 

‘Presenteeism’ is the flip side of the better known phenomenon ‘absenteeism’; being related to the implications for industry and the economy of stress and emotional distress in the work force. It affects output, it affects efficiency and ultimately, it affects gross domestic product (GDP).

 

Simply put, happier employees are more effective and productive employees, yet mental health continues to have a low priority and is still referred to as ‘the Cinderella service’ within the NHS.

 

My motivation for working in the world of wellbeing grew out of personal experience, as I came to realise that our current mental health system is flawed and that much of our training of mental health practitioners is also flawed.

 

What I have worked on ever since, is a way of distilling the skills of 'emotional intelligence' to their absolute essence so they are easy to understand, making it faster (and cheaper) to train practitioners, providing the kind of help, knowledge and advice I needed when I was emotionally distressed and the kind of fast track, effective and affordable training I wish had been available when I embarked on a career as a psychotherapist. Introducing this training into the NHS could save the service a lot of money.

 

Perhaps someone could tell them.

 

In my article this week, I consider the impact of introducing the idea of 'SAFE SPACES' into industry, commerce and into our schools. In the story, I talk about Rachel, a young woman who, although physically present at work is psychologically absence, due to extreme emotional distress.

 

Rachel suffered an early miscarriage and was given a week off by her GP to recover. On her return to work, although now physically well, Rachel had been so emotionally traumatised by the experience that she was unable to function in her job.

 

In the article I give an intimate and detailed description of Rachel's distress and how that impacted her ability to work.

 

This was easy to do, because the Rachel in the story was me.

 

 

Rachel

 

Rachel, at 22, had not expected to become pregnant so soon after her marriage.

 

Although not planned, she soon got used to the idea and started excitedly looking forward to having a baby. She told family and a few close friends. She started shopping for baby clothes in her lunch hour at work.

 

Then one day, something terrible happened. Rachel miscarried.

 

The reaction in her circle was uniform. ‘You’re young, there will be other opportunities. You'll get over it.’ Rachel's GP gave her a week off to recover, but by the time she returned to work, although physically present, Rachel was psychologically absent.

 

Her manager, with all good intentions, asked to have a quiet word with her at the back of the office. ‘My wife had a miscarriage’ he said ‘so I know how you feel’.

 

‘Thank you’, said Rachel. ‘You have no idea how I feel’, she thought.

 

The weeks that followed were difficult.

 

Rachel felt tearful most of the time. She couldn't sleep and couldn't stop thinking about the baby she had lost. She wanted to talk about how she felt. At first friends and family were sympathetic but, after a while, seemed to have less patience with hearing what was, essentially, the same story, over and over again.

 

Rachel learned to keep quiet and people thought she was ok.

 

But Rachel's work was suffering. Her concentration had gone and she started making mistakes. Her manager was now less than sympathetic.

 

‘What's going on Rachel? You'll have to pull yourself together’ he said ‘I can't afford to carry passengers.’

 

Now Rachel had something else to worry about. Her previously safe world seemed to be crumbling around her. Her relationship was suffering too as her husband lost patience with her seeming inability to ‘get over it and move on’.

 

Rachel never did ‘get over it.’

 

Helping Rachel

 

Grief is grief. We should not underestimate the strength and significance of the bond between a mother and her unborn child, no matter how early it is in her pregnancy.

 

The grief does not get smaller. Rather, with time, the hope is that our life expands around it and our loss becomes part of our journey and part of our personal narrative.

 

‘I know how you feel’ is not the best starting point. Neither is ‘pull yourself together.’

 

‘Tell me how you feel’ is better, but that's no good either, unless people are prepared to listen empathically, without judgement and without interrupting with their own experiences.

 

It would have been more helpful for Rachel to have had access to a professional who knew how to support grief, trauma and emotional distress. What Rachel really needed was validation for her experience, an explanation of what was going on for her and guidance on what she could do to help support herself as she worked through her sense of loss.

 

We now know that, the more we become emotional, the less we have access to our rational brain. It’s called emotional hijacking. Concentration and focus are destroyed by high emotion. Managing anxiety is a skill. At times of crisis, just knowing this is empowering. We know what to do to help ourselves.

 

The more we worry, the less we enjoy good quality sleep at night. By the morning, our motivational energy has been eaten up by too much REM (dreaming sleep). Now there is a second problem and the tiredness just adds to the stress.

 

SAFE SPACES

 

If Rachel had known about the ‘recipe’ for emotional well-being, she would have been aware that her needs for personal security, attention and control were compromised by the loss of her baby; that the emotional distress she felt was authentic and that, while she waited to regain her sense of equilibrium, there were things she could do to help herself.

 

The STOP system™ would have given her a practical way to ‘take a step back’ from her distress and self soothe with gentle mindfulness techniques.

 

SAFE SPACES integrates ‘the emotional needs ‘recipe’ with a practical ‘system’ for emotional management, creating a powerful wraparound formula for wellbeing and resilience.

 

When it comes to mental health, knowledge truly is power. For all the Rachel’s, here is the formula. I hope it helps:

 

Security

Attention

Family, friends and fun

Emotional intimacy

Status

Privacy

Achievement

Control

Engagement

STOP System™

 

How to use virtual reality to improve mental health

Posted on 10 May, 2016 at 4:10 Comments comments (0)

There can be little doubt now that dual trained coach-counselling practitioners represent the bright future of mental health and emotional well-being.

 

My own professional accrediting body, the British Association of Counselling and Psychotherapy are increasingly acknowledging the gathering momentum towards full integration.

 

And I am pleased to say that Fusion® is right at the vanguard of this new movement with the longest established, the only evidence-based and fully integrated, working model, with the bonus of National College of Further Education (NCFE) accreditation.

 

Increasing numbers of counsellors are seeking to add coaching to their toolbox of skills.

 

Increasing numbers of coaches are looking to deepen and broaden theoretical knowledge by adding counselling and therapeutic elements to their skill set.

 

Many working in the world of wellbeing in any capacity, are seeking skills which will enhance their ability to help.

 

The holistic wheel of life

 

At the heart of the Fusion® model sits the holistic wheel of life. It acts both as a passport to communication between client and therapeutic coach and also is an effective conduit between the worlds of coaching and counselling.

 

Growing numbers of integrated therapeutic coaches now represent 'a third wave'; a new breed of 'super-practitioner'. They have access to an extended and powerful range of skills, offering effective help to resolve anxiety, depression, fears, phobias and PTSD whilst also helping their clients to refocus on a preferred future.

 

Practitioners always want to do their very best for their clients. And one of the most powerful ways of doing that is to be comfortable in harnessing the enormous, and often untapped, resources of the human imagination.

 

My article this week looks at recent research from King College about the use of virtual reality in resolving paranoia.

 

I have been using 'virtual reality' with my clients for many years. But I don't need them to wear a headset or connect up to expensive machinery because I understand how to 'tap into' the reality generator we all have.... in our mind.

How to use virtual reality to destroy fears and phobias

Tim's life had been getting pretty difficult recently.

 

He loved working in London, but the commute to his job in the City was taking him longer and longer.

 

‘I can only do one stop at a time now’ he told me. ‘It would be funny if it wasn't such a massive problem. It takes me nearly an hour on the tube to do a journey that only used to take fifteen minutes.’

 

‘What actually happens when you travel on the underground?’ I asked Tim.

 

‘I feel absolutely petrified’ said Tim. ‘I start sweating and shaking and looking at the doors. I can't wait to get to the next station and jump out.’

 

‘What are you thinking while this is going on?’ I asked.

 

‘I think the big problem is I’ve become worried about terrorism’ said Tim. It’s crept up on me. It never used to be a problem but there's been more and more on the news about people with backpacks. If there’s someone in the carriage now wearing one, or carrying a bag, I just start to assume the worst and I want to get away as fast as I can.

 

Do you think you can help me? I’m going to have to get another job at this rate!’

 

I was confident I could help Tim sort this out, and quite quickly too. We would just have to use a bit of ‘virtual reality’ to rewire his brain.

Virtual reality found to cure paranoia

 

Virtual reality has been in the news recently.

 

King's College London has developed a program which simulates a journey on London Underground in which a person is encouraged to interact with ‘avatar’ travellers.

 

In the experiment, 30 volunteers experienced virtual reality simulations where they encountered increasing numbers of ‘virtual’ commuters.

 

The research team, led by Professor Daniel Freeman from the University's Department of Psychiatry found the group of participants encouraged to interact with fellow travellers in virtual reality showed significant reductions in paranoid thoughts. More than half of the group who had been previously identified with paranoid delusions no longer had the problem by the end of the day of testing.

 

Professor Freeman observed that just a thirty minute session using the right psychological techniques helped people ‘re-learn’ that being around people was safe, and saw their paranoia begin to 'melt away'.

 

Your very own reality generator

 

The truth is, you do not need expensive virtual reality equipment to reproduce the excellent and inspiring results from King’s College, because we all have our own reality generator: the human imagination.

 

The resolution for Tim's problem was really quite straight forward. I simply encouraged him to close his eyes, relax and breathe all his stress away whilst imagining travelling comfortably on the journey which previously had caused him such a problem.

 

How and why did this help?

 

This kind of positive mental rehearsal ‘re-encodes’ the experience in the human brain. The powerful combination of relaxation plus visualisation stimulates alpha and theta brain-waves, accessing the ‘sweet spot’ for neuro-plastic change.

 

In this way, the ghosts of the past and spectres of the future can all be exorcised by a simple mechanism which encourages use of the imagination to help, rather than harm, and which re-wires a previous negatively-conditioned response.

 

The exercise worked its magic for Tim and he was finally able to travel comfortably on the underground again, which proved you can change your mind by changing your thoughts….

 

and no expensive equipment is required!

 

 

Am I bipolar?

Posted on 25 April, 2016 at 5:45 Comments comments (0)

Seventeen year old Katie sat uncomfortably on the old green velvet sofa in my office, with a look that reminded me of a rabbit caught in headlights.

 

Eyes wide, she described how her mother had encouraged her to go and see her GP when she discovered that Katie had been self harming. The GP had suggested she might have bipolar disorder and arranged for a formal assessment.

 

Katie was now very frightened indeed. ‘If I'm bipolar, mum won’t let me go to university and live away from home. My whole future is wrecked. Why did this have to happen to me?’ she sobbed.

 

Whilst waiting for the formal assessment, Katie's mum had also helpfully suggested she come along for some therapeutic coaching. I was glad she had. My encounter with Katie was to prove life changing for her.

 

‘Am I a mentalist?’

 

‘What were the symptoms you reported to your GP’ I asked Katie.

 

‘Well, sometimes I'm really down and don't have the energy to even get out of bed in the morning and other times I'm jumpy and on edge. I'm restless and up all night. I can't sleep. I can’t seem to concentrate either and my memory’s really bad. Then I started cutting myself’

 

‘When did this start Katie?’ I asked.

 

‘I was absolutely fine until about two years ago’ Katie replied, thinking hard, ‘and then the anxiety started. The cutting seemed to help me calm down for a while.’

 

‘What was going on in your life at that time?’ I probed.

 

‘I suppose the biggest thing was that mum and dad split up. It was horrible. One minute dad was there in the house and the next minute he'd gone and mum was distraught. I felt I needed to support her. She was just crying all the time.’

 

‘And what’s the situation now Katie?’

 

‘Mum’s calmed down. In fact she’s got a new partner, but my life’s in ruins. Mum went on holiday recently and all the relatives kept calling or phoning to check if I was all right. They must think I'm some kind of mentalist. I bet they’re planning to put me in a mental hospital or something!’

 

An explanation rather than diagnosis

 

It seemed to me that Katie had become completely emotionally hijacked.

 

What had started with high anxiety due to mum and dad splitting up had soon evolved into depression, as her sleep became disturbed due to chronic worrying. Her energy levels subsequently dropped and she stopped doing many of the things she used to enjoy.

 

The trouble is when you go and see a GP, he or she will tend to look at your symptoms through ‘the lens’ of the medical model. They may refer to DSM V, the diagnostic and statistical manual GPs and psychiatrists use, to connect presenting symptoms to a mental health ‘label’ from which a recommendation is made on the appropriate course of action and/or medication.

 

Fusion® on the other hand, is a recovery and resilience model and looks for an explanation for what has happened rather than a diagnosis. Even doctors suggest that ‘when you hear hooves coming up behind you, it is more likely to be a horses rather than zebras’. In other words, look at the most probable explanation first.

 

This is how I helped Katie using the Fusion® model, the system, the tool box and the manual.

 

Fusion®: The model

 

The underlying principle of the Fusion® model is that our emotions and behaviours are always trying to help. Depression and anxiety are viewed as messages from the emotional brain trying to prompt you to take action to get your needs met.

 

After mum and dad split up, 15-year-old Katie's anxiety went through the roof. She began to worry. This affected her sleep which crashed her energy and serotonin levels, so that she began to withdraw from activities she usually enjoyed.

 

Perhaps prompted by peers or something in the media, she decided to try self harm as a way of controlling her distress and anxiety. This can work for a while as it releases endorphins into the bloodstream, but is obviously not the most helpful strategy for dealing with stress and can also become addictive, so that when you want to stop, you simply cannot. It starts out as a way of taking control, but soon begins to control you.

 

Looking through the ‘SAFE SPACE’ lens, it was clear that, at that time, Katie's life had gone from the ‘okay’ zone to ‘not okay’ pretty quickly and her needs for safety, attention, control, family and engagement with life really were not being met at all.

 

Fusion®: The system

 

I taught Katie how to mindfully step back from anxiety by focusing, counting and breathing to re-engage her rational brain. I showed her how to respond mindfully rather than react mindlessly to distress. She now had a much more helpful way to manage anxiety.

 

I explained to Katie that we can all be ‘a bit bipolar’ when we get emotionally hijacked. Our fight or flight system, sensing danger, will send us straight into a polarised, black or white way of thinking that will convince us our whole life is a mess and nothing will ever go right in the future.

 

The fact is, the more emotional we become, the more stupid we become, as the emotional brain climbs into the driver’s seat of our mind and switches of fthe rational thinking of the neo cortex. Katie had to learn how to use the STOP System ™ to stop the hijacks and take back control, particularly from the self harming pattern she had fallen into.

 

Fusion®: The toolbox

 

I suggested that Katie control her yo-yoing moods by practising mindful breathing for 10 minutes twice a day to lower her anxiety. To raise levels of her feel-good hormones, she should get outside every day for at least 20 minutes, to enjoy the benefits of full-spectrum light, fresh air and exercise.

 

Amongst many other interventions, we also played the ‘let’s spot your thinking error’ game, as it looked to me as though Katie had become a bit of a catastrophiser.

 

Fusion®: The manual

 

Everything I told Katie was backed up with clear and concise written explanations from the Fusion® manual that she could take home, read and use. Using the coaching wheel of life, we looked at her life holistically, set goals and brought together ‘a toolbox’ of mind management skills that she could draw on, to build the emotional resilience that would act like a kind of ‘psychological inoculation’ against future mental health problems.

 

I gave Katie the client progress log from the manual and asked her to record all the improvements she noticed as the result of our work together.

 

The outcome

 

Knowledge truly is power, particularly when it comes to mental health.

 

The combination of a better understanding of how the brain works together with sensible and practical exercises, tasks and tools worked their magic.

 

After just one session, Katie began to calm down and her mood swings levelled out. Not surprisingly, her sleep, memory and concentration all improved too, and by the time she went for her assessment, she was found to within the normal emotional range with no evidence of bipolar disorder.

 

My young client had reclaimed her confidence in her mental health and reconnected with a vision of a bright future that would begin with university and see her move into a career in medicine.

 

How different it all might have been.

Rewind, imagery, positive mental rehearsal, dissociation, goal setting, therapeutic story, mindfulness, new paradigms, reframes, fast track learning, perception shifting, self actualisation, positive psychology, reframing, metaphor, personal empowerment, psycho education, affirmations, motivational thinking, lifting depression, the happiness principle, resilience and resourcefulness, human flourishing, anchoring, rewiring your brain, the STOP System, the SAFE SPACE happiness recipe, holistic coaching and working on the continuum of wellbeing plus many other professional theories, tools and techniques underpin the content of the fast paced, fast track, Fusion training programmes.

How to tell if PTSD is the problem?

Posted on 25 April, 2016 at 5:45 Comments comments (0)

 

Do you suffer from unsettling physical or emotional symptoms that started after a traumatic event, like a death, a road accident, a burglary, an attack or some other event which caused you distress?

Perhaps you are a returning veteran and experienced something in your tour of duty you keep trying to put to the back of your mind? Do you wonder if, and how, you might be able to make it all go away so you can just move on with your life?

Could post traumatic stress disorder be your problem? PTSD is actually much more common than you think. But, more to the point, if you do have PTSD, what can you do about it?

There is good news. In the UK, a technique currently being reviewed by the National Institute for Health and Care Excellence (NICE) called ‘Rewind’, is now being increasingly used by counsellors and therapeutic coaches to resolve PTSD symptoms.

Rewind is a visualisation technique that works by allowing the traumatic memory to be processed by the brain, which then settles back down in recognition that the trauma is over, you have survived and you are now safe.

As a professional psychotherapist and author of the book PTSD Resolution, I am very familiar with the symptoms, but you may not be. So here is a check list, used by doctors to work out if PTSD could be the problem, which I have adjusted so that you can begin to unravel what might be going on, for yourself:

Defining the problem: your PTSD symptom checklist

You may have PTSD if:

 

You have been exposed to a traumatic event in which both of the following were present: 1.You experienced, witnessed, or were confronted with an event or events that involved any (or all) of the following: actual or threatened death; serious injury; or a physical threat to the person or to others.

2.Your response at the time involved intense fear, helplessness, or horror.

You re-experience the traumatic event in one (or more) of the following ways: 1.You have intrusive memories about the event, including: images, thoughts, and/or feelings.

2.You have upsetting dreams about the event.

3.You have a feeling of reliving the event (including hallucinations and flashbacks, experienced while awake or perhaps after using drink or drugs).

4.You feel emotionally upset, when reminded about the event in any way, either by something you think about or by something which actually happens (often referred to as a pattern match)

5.You get a physical reaction when reminded about the event.

You try to avoid anything which reminds you about the traumatic event and/or feel numbed or distant in a way you did not before the event, in at least three of the following ways:

1. You try to avoid thoughts, feelings, and/or conversations connected with the trauma.

2. You try to avoid activities, places, and/or people that make you think about the trauma.

3. You are unable to remember an important aspect of the trauma.

4. You have less interest in doing things you used to do before the trauma.

5. You feeling detached or distant from others.

6. You are unable to feel the full range of emotions that you did before the trauma.

7. You have a sense of a future blighted by the trauma; that you are not the same or that your life will not be as you had expected it to be.

You have persistent symptoms of anxiety (not present before the trauma), in at least two of the following:

1. You have difficulty falling or staying asleep.

2. You are irritable or have outbursts of anger.

3. You find it difficult to concentrate.

4. You feel on ‘red alert’, like you are watching or waiting for something bad to happen.

5. You are on edge or easily startled.

Let me tell you a story

One day, many years ago, a man walked into my office, smartly dressed, upright, with a manner and walk that suggested a military connection. As he began to tell his story, he cried as he described increasingly severe panic attacks with nightmares and flashbacks of events from his tour of active service.

His life was now dominated by a range of distressing symptoms. He felt his marriage was beginning to unravel due to his heavy drinking and inability to move forward with his life. His goals for our work together on that first session were to get a good night’s sleep without having to drink to block out the symptoms and to regain some hope that things would improve so that he could get his life back on track.

We worked together for an hour and a half and he returned the following week with the good news that his sleep was restored and the nightmares had gone. He was amazed the intervention had worked so fast. Back then, when I had first started using the Rewind technique, I was also surprised it had resolved the symptoms so quickly.

These days I am surprised if it does not.

 

The PTSD domino effect

The pattern of panic and PTSD for veterans and non veterans alike, is very similar:

It starts with a traumatic event or a build up of events, which begins a combination of nightmares, flashbacks, insomnia or panic attacks or any of the symptoms listed above. This can then lead to a ‘domino effect’ in a life which begins to unravel as relationships suffer, work suffers and drink or drugs are used as ways of trying to control or numb the fear and anxiety.

Pete, who ended up homeless, and then in prison, recounts how it started;

‘When I came back, I went from war zone to home within the space of a week. One minute I had a gun in my hand, the next; I was holding my new born son. I didn’t feel safe around him. I knew what those hands were capable of. Then the flash backs started. I couldn’t sleep so I paced the floor at night, drinking to knock myself out so I could switch off for a few hours and get a break from myself.

The drink made me violent. My wife had enough and I ended up on the streets. No job, no money and with a drink and drug problem that pushed me into crime. Now I’m here and, in a way I feel safer. It’s a bit like being back in the army again but I dread getting out. I still have the nightmares and flashbacks. They say there’s no cure. I have to learn to live with it.’

The solution

To Pete, and all who have been suffering, I am pleased to let you know there is a cure; a cure which is brief and which works. Research is building which supports its effectiveness but, as we all wait for the research, lives are being blighted or even lost.

I wrote the book PTSD Resolution to show as clearly as I could, how the Rewind technique works in practice, and often in just one therapeutic session, to resolve all the symptoms of post traumatic stress disorder.

So, if you think PTSD is your problem, track down a psychotherapist, counsellor or therapeutic coach who understands how to use Rewind to resolve your problems, or have a look at Dr Muss’ own website or app where he tells you how to use the Rewind technique to resolve your own symptoms.

Rewind, imagery, positive mental rehearsal, dissociation, goal setting, therapeutic story, mindfulness, new paradigms, reframes, fast track learning, perception shifting, self actualisation, positive psychology, reframing, metaphor, personal empowerment, psycho education, affirmations, motivational thinking, lifting depression, the happiness principle, resilience and resourcefulness, human flourishing, anchoring, rewiring your brain, the STOP System, the SAFE SPACE happiness recipe, holistic coaching and working on the continuum of wellbeing plus many other professional theories, tools and techniques underpin the content of the fast paced, fast track, Fusion training programmes.

www.integratedcoachingacademy.com


How to deepen your meditation from a Buddhist Lama

Posted on 25 April, 2016 at 5:45 Comments comments (0)

How to deepen your meditation: A Buddhist Lama explains

 

I was fortunate enough recently to spend some time in the company of the Venerable Lama Ngedon Drime.

 

Lama Drime, or Saddhu as he likes to be called, describes himself as a ‘kick-ass monk’.

It's fair to say that, in his teachings, he strips away all the ‘bells and smells’ of popular meditative practice and takes it back to the bare essentials, which boil down to one important feature; you in the presence of your mind.

 

Saddhu has spent the last 38 years of his life in pursuit of spiritual development through the Buddhist and Zen traditions. When someone has such focus and devotion, their words have gravitational pull. They mean something.

 

And when they speak, you listen.

.

Don’t just do something, sit there

 

I thought I knew about meditation, but Saddhu taught me a surprisingly simple exercise based in the yoga nidra tradition which intensely deepens the practice and which I found really powerful. Although not designed to help you fall asleep, it certainly would have that effect if you did not consciously set your intention to stay awake.

 

In fact yoga nidra is often referred to as ‘yogic sleep’ and is a state of consciousness between waking and sleeping; a state I access when guiding my clients in visualisation; a state in which the body is completely relaxed, as the practitioner becomes increasingly aware of their inner world by following a set of simple instructions.

 

This state of consciousness is different to mindfulness meditation where concentration on a single focus is required. In yoga nidra the practitioner systematically withdraws attention, closing down the senses, apart from hearing, which connects to the heard instructions.

 

The practice is also called ‘lucid sleep’ and is among the deepest possible states of relaxation while still maintaining full consciousness. Not surprisingly, it has been found to be really helpful in reducing tension and anxiety if practiced regularly.

 

Nailing jelly to a wall

 

In the spirit of ‘if every man would mend a man', I will now pass this technique on to you. You, in turn, may wish to pass it on to others.

 

People often ask what mindfulness and meditation feel like. Like the proverbial jelly you try to nail to the wall, the concept seems ethereal and a bit spooky to many. And when you grasp too hard at the shadows, you begin to lose the substance, because the description can never be the thing itself.

 

These are things you need to experience rather than study. ‘Power of Now’ author, Meister Eckhart Tolle, describes them as ‘settling the mind to awaken the self.’ He says ‘When there is a conscious choice to remove attention from thinking, you dis-identify from your thoughts, and there is a form of awakening. You come to observe yourself.’

 

It’s fair to say, it’s an increasingly frenetic world, Research shows that, as a species, we are genuinely speeding up. We breathe faster, talk faster and even walk faster. As an antidote, there is more need now than ever, to be able to step away from ‘doing’ into just ‘being’, to achieve the calm, clarity and peace everyone seems to crave and which some of us pursue in ways that are harmful to the self. If you want to slow down, yoga nidra can really help.

 

Yoga nidra: the practice

 

This exercise is best practised sitting in an upright chair such as a dining chair, with palms placed downwards on your knees. It is best not to do this practice lying down as it is so relaxing, you really do tend to fall asleep.

 

To avoid nodding off, right at the start it's useful to repeat the resolution three times ‘I am practising yoga nidra. I am fully awake.’

 

Begin

 

You begin by becoming aware of your body sitting in the chair; notice where contact is made between your body and the chair; the seat, upper legs, the feet on the floor, the hands on the knees. Scan throughout the body.

 

Now you begin to imagine yourself breathing in and out through various body parts. One in and out breathe per body part, moving steadily around the body.

 

Breathe in and out through:

 

The thumb of the right hand, the forefinger of the right-hand, the middle finger, ring finger and little finger of the right-hand.

 

The right forearm, the right elbow, the right upper arm, the right shoulder, the right side of the chest, the right side of the abdomen, the right side of the hips, the right upper back, the right knee, the right lower leg.

 

Breathe in and out through the right big toe, the right second toe, third toe, fourth toe and little toe; the whole right foot.

 

Now repeat for the left-hand side of the body beginning with the thumb of the left-hand and throughout as before.

 

Then focus on the lower spine, the mid spine and upper spine.

 

Breathe in and out through the right nostril, left nostril, right ear, left ear, right eye, left eye, crown of the head.

 

Repeat to yourself, as and when necessary, ‘I am practising yoga nidra and I am fully awake.’

 

To finish the practice, clench your fists and extend your fingers forward three times. Stretch your legs out, clench and release the toes three times and fully open your eyes.

 

 

 


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