Worked up? Become stress-free with these 5 tips

Imagine a cupboard.
You are stuffing in it piles and piles of clothes.
You keep adjusting, making space by folding some or squeezing some in the corners.
Each day you bring in more piles to stuff inside.
What will happen in the end?
There will come a day when the cupboard’s door won’t shut. And all the extra layers of clothes – squeezed, mounted, adjusted will fall out.
Why did this happen?
Because you tried to keep in more than the cupboard could store.
And this is exactly what stress is.
When you are aren’t able to handle what life puts you through, stress happens.
It could be financial pressure, personal relationships, professional expectations or anything that matters to you. When you aren’t able to cope with the pressure, you feel stressed or stuffed, just like the cupboard.
If you let the stress overpower you, just like the piles of clothes, your reasoning will fall down. You won’t be able to manage the pressure and break down. This stress could turn into anxiety.

Just whilst this blog lasts, keep all the stress you are dealing with aside and read on to find how you can learn to manage stress and work on it.

1. Put the problem in perspective
We aren’t telling you to avoid stress by running away from the problem. No, you need to face it and work on it.

Ignorance can lead to more harm than you could realise.

Whatever issue is making you stressed, just take a moment to put it into perspective. Ask yourself: Why this happened? Is there anything you can do about it? Will this matter in a year? Or five years?

2. List some solutions
If the problem is in your control, then list down the solutions or possibilities.

Make a plan of what steps you can take to avoid any unfavorable outcomes. Break the solutions into smaller parts, so it seems manageable.

It is best to initially start with a pen and paper in hand.

3. Express your feelings
If something is bothering you and you think you need help then definitely reach out.

Talk to people you trust – friends, family, or even a psychologist or counsellor. Matthew Akal from IMBT is a professional stress therapist in London. He follows an integrative mindfulness therapy to extract out your real side through a personal journey towards healing.

4. Give yourself some rest
Stressors can pop up every day, which doesn’t mean you don’t give yourself a break.

Relax and recharge every day with some music, meditation, writing, bubble bath, or any activity you cherish.

This won’t just rejuvenate your mind but will also help you look at the bigger picture. It will clear away the dust and put things in real perspective.

5. Set reasonable expectations
Setting unrealistic expectations is the major cause of unwanted stress.

Accept situations that aren’t in your control, things you cannot manage right now, and forgive yourself.

It is okay to say no. it is okay to not give your best shot.

Build yourself and work on yourself to become better until this situation doesn’t burden you.

No matter how much stressed you are, it is always good to seek help.
Professionals can help you the best in managing and reducing stress and anxiety.
Are you in need of help?

Reach out to Matthew Akal, stress therapist in London. He finds the creative and healing potential inside his patients through Integrative Mindfulness Therapy. The healing journey is towards wholeness and picking the problem from the root.
The process has proven to facilitate creative therapeutic change in a time efficient process.

7 Ways Mental Therapy Teaches You To Help Yourself Heal

The purpose of mental therapy is to provide a patient with the means and tools that he/she needs to apply in day-to-day life in order to bring about a positive change. There are 168 hours in a week and therapy session sitting is usually once a week. That means for the remaining 167 hours, a patient is on his own.

This is the time he/she needs to apply what has been learned during the therapy sessions with the counsellor. A positive effort and honest approach on patient’s end can drastically improve the healing time.

Integrative Mindfulness-Based Therapy (IMBT) has a highly experienced psychotherapist who can be consulted for the mental health counselling in London.

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Let us move further and examine few tools that a patient can implement to aid the recovery.

1.Pen down your thought

Keeping a journal is one of the greatest tools to keep a track of your mental state. Penning down is known to release pressures and ease you out. Just take out five minutes from your day and pour out your feelings. Be cautious not to get into the judgemental mode.

Just honestly write down about your state of mind, be it happy, sad, agitated, emotional, angry, just about anything that you have been feeling lately. Once you are ready, you may discuss the same with your therapist later on during the session.

2. Channelise stress with the positive mindset

Life and situations can get tricky, which can overwhelm you in no time. The best advise a therapist imparts is to keep cool and try to gauge the positive out of the situation. For example, there is a work deadline to meet which is approaching fast. Such a situation is powerful enough to trigger the stress hormones in your body, making you feel overwhelmed. Anxiety coupled with stress can make the situation extremely tough to handle and may lead to a mental break down.

Best way to deal with this is to channelise the stress in a positive direction. Think about how an approaching deadline can help you finish fast and bring the best out of you. Change your mindset and change your outcomes. To know more, consult a therapist for mental health counselling in London.

3.Include physical activity in your routine

Every therapist recommends daily walks to their patients. Taking some time out of your schedule and connecting with nature helps to unwind and aid the healing process. Do some light exercises to keep your mind as well as the body in the sound state.

4.Keep a list of your favourite people

Talking and venting out your feelings is one of the ways to get around them and is highly encouraged. We all have those special people in our lives who can pep us up in no time. Next time you feeling a little low, immediately connect with your loved ones and have a hearty talk.

Know that your feelings are temporary and there are people around who care and love you. So don’t restrain yourself and reach out!

5.Indulge in self-care

When you are feeling crappy, indulge in a self-boosting mechanism immediately. Make yourself comfortable and watch your favourite Netflix series or just go out and get yourself pampered in a salon. You will notice that in no time all the negative thoughts will dissipate and you’ll be back to your happy self.

Feelings are transient and can be easily defeated. Work your ways out to deal effectively with them.

6.Curb your drinking

First advice from your therapist is to gradually lower down alcohol consumption. Drinking habit can play hard on your mind, especially when you are undergoing therapies. Gains made during your sessions can easily get lost to your glass of vodka.

What more? You end up feeling much worse whenever you decide to take those shots. For a healthier mind and body, practise restraint and learn to keep a tap on your drinking habits.

7.Follow a bedtime ritual

It is difficult to sleep with ongoing talks in mind. All therapists advice to work gradually on this. Set aside a sleeping time and then religiously follow the same. Try to ensure that all your physical activities come to an absolute halt before your ritualistic bedtime routine. This will slowly prepare the mind to relax.

For mental activities, try watching your thoughts as they appear without being judgemental. You will find them getting dissipated one by one until your mind is free and you can sleep peacefully. This is a gradual process, do not give up!

All the tools discussed above require an absolute honesty and persistence on the patient’s part with a willingness to heal. To know more about mental health counselling in London and to get in touch with the expert therapist. 

6 Ways to Help You Find a Good Psychologist

For your body related ailments,a good physician is a must. If we talk of muscle building and body transformation, you require an expert gym instructor.But when it comes to mental health, how do you tackle issues like anxiety, depression, mood swings etc.?

With life so fast-paced,we are continually marred with pressures.We need to recognise the fact that stress is a fatal killer of current times. Our mental health is our responsibility steps need to be undertaken to nip the problem in bud itself. The first step in this direction would be getting in touch with a seasoned and expert therapist for professional treatment. Get in touch with IMBT clinic for experienced Clinical Psychologist in London.

There are many different ways to look out for a great therapist. The following options can help you expedite your search.

• Trace through your professional network

You can always ask your colleagues for recommendations. A psychotherapist known in your circle can be a good lead for you. Always remember, our life is nobody’s business and you need not divulge the details of your mental health to your colleagues.

You can simply go ahead and ask for recommendations without getting inhibited. None of us wants to judged basis the issues we are facing. Keeping the conversation short and to the point can help you stay clear of such situations.

• Use Google

Long gone are the days of yellow pages. No one lists their businesses there anymore. For a therapist requirement, simply type,‘looking for an expert clinical Psychologist London’and your search engine will list a number of recommendations in your vicinity along with their contact details.

You can also check posted reviews from the clients as well. You may go through ratings and responses from people who have already availed their services and treatment sessions. Post thorough research and analysis, one can think about getting in touch. For expert clinical psychologist in London.

• Family references

Recommendations from your near ones or an extended family too can help you get in touch with an experienced psychologist. At times,a family member is already under treatment.You can always consider their opinions in this regard. Also being close by helps in knowing how they are progressing with the treatment.

When it’s family, inhibitions are bound to be less. One can be more open to suggestions and recommendations to help prepare their mind to seek professional help.

• Resources at work

Nowadays,the mental ailment is being seen and acknowledged as a serious issue by corporates as well. Considering the fact that the major chunk of an employee’s time is being spent on official premises,some companies have thoughtfully set up a dedicated counselor desk at their premises.An employee in distress is free to reach out for help.

Since the therapist operates from your official premises itself chances are that you are well acquainted with him/her. If you have apprehensions seeking outside help, checking in with your company psychologist might work well with you.

As part of ethics, all details and records pertaining to an employee’s mental health and treatment are kept confidential. Therefore, what is discussed inside the therapist’s room stays there.

• Seek reference from your physician

We all have that one doctor whom we trust and always reach out to in case of our physical ailments. Being from the medical background, doctors and therapists are very well networked and connected to each other in their circle.

On the recommendations part, you can always trust your physician’s word on this. They can help you get in touch with an experienced clinical psychologist in London who can successfully help in treating your condition.

• Keep your options open

It is always safe to keep a couple of options handy. Just in case if the one option doesn’t work for you due to some reason, then you have the backup to turn to. Choosing a psychotherapist is an important decision, which should be taken after proper research only.

For professional clinical psychologist in London. Get initial counselling over the phone for free.

 

6 Signs You Need to Seek Psychological Help Right Now

We are living in the most testing times of this century where stress levels are exceptionally high. Constant pressure leading to anxiety and depression have done a serious damage to our mental health. The more alarming fact is that no one is immune to stress in current times, so age is no bar! And most of us shrug it off, taking it lightly before it catapults to extremely dangerous levels. The problem needs to be nipped in the bud. You can seek professional help from the renowned psychologist in London.

There are always some telltale signs that point towards the impending issues. All we need to be is a little vigilant in order to pick hints well in advance. We have tried to put forward a few symptoms, which might point towards the need to seek an expert psychological help. Let us have a look at them asunder.

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1. Undetected Medical Symptoms

   Constant bouts of headaches or stomach aches are sometimes pointing toward some deeper anxiety related issues. It has been observed many a time that medical tests fail to reach at any outcome in such cases but the issue persists without any medical reasoning to it.

   Our mind is connected more deeply to our brain than we realise and acknowledge. Excess of stress, anxiety or depression impacts our brain, which in turn, release nervous signals and our body reacts accordingly resulting in illness. Mental and physical health are entwined closely. Change in one (positive or negative) affects the other

2. Feeling of being stuck

   Many a time, we feel stuck in a loop that goes on and on without a point to cut off. This could be a situation in your professional life or might be related to relationships you are in. That constant feeling of getting nowhere can be a reason enough to seek professional help.

   Such therapies and cycles with your therapist enable you to see a clearer perspective and help bring about a positive change. Find expert help from a psychologist in  London.

3. Out of control emotions

   We, humans, are emotional being and there is nothing that needs be corrected about that because this is how we function. There is nothing wrong with crying or putting across your points firmly. However, having said that, sometimes, your emotions go out of your hand.

   If you see yourself getting too emotional on little things more than usual or there are those uncontrollable and sometimes violent bouts of anger, these are the cues pointing towards high stress and anxiety levels. The signs are clear enough to see a therapist.

4. Getting habitual of drinking

   Another major sign to look out for is the rising dependency on hard drinks. Many of us resort to drinking to relax once in a while and there is nothing alarming in that. But if your start indulging daily to a point that it has become a habit, this is a sure sign that points out your inability to cope up with the stress.

   Alcohol seems like the only remedy to calm your systems down. Wait for no further and immediately get in touch with a trained psychologist.

5. Frequent Triggers

   Pay attention to the triggers. Sometimes we try to block some traumatic events in our life that happened in past. These keep coming back in form of the trigger from similar situations or people.

Are you experiencing them more than often? Is there some set of situations that make you feel scared, stressed, filled with anxiety or depressed all the time? If the answer to any one of these is ‘yes’ then it needs to be dealt with seriousness. You need to see a therapist at the earliest in such situations. These are the red flags that shouldn’t be ignored at any cost.

6. Panic Attacks

   It is the highest trigger point when you begin to experience anxiety attacks. What is sad is that some of us fail to see and acknowledge the grave situation we already are in and miss the importance of seeing a therapist. Panic attacks are so scary and overwhelming that the body literally throws up because of so much stress and anxiety bottled up.

   Many of us land in the emergency ward of the hospital. A little carelessness here can also prove fatal. Having panic attacks should serve as a motivator to see a therapist immediately.

Never underestimate such issues and get in touch with the experts. IMBT have genuinely registered therapist with a client centric approach. Book an appointment right away witha trained and experienced psychologist in London and take control of your mental  health.

Why smart people need therapy

Now you must be wondering if they are so smart, why do they need therapy? By just mentioning ‘smart people, you might envision people who are charismatic,intelligent and know their way out of any difficult situation. You would almost paint a perfect picture of them. And there lies the stigma with being perfect. When you look at these people, you would think why would they need therapy when they have everything that they need? The burden of looking perfect can also be a cause of stress. It is harder for a ‘perfect’ person to admit that they need therapy than those who can see their flaws.

And this journey of retrospection into your mind would need a guiding hand for direction. Can people be perfect? If the definition of perfect means you are constantly striving to be the best under pressure of what people will think of you? Then no, it is not. Beauty lies in balancing your flaws and strength and working on your downfalls in such a way that you make steady progress without outward pressure.

It is a little more difficult for ‘smart’ people to accept their defeat in some areas of life that needs therapy. Observation and admitting is the first step. You can take the next step by scheduling an appointment with the best psychotherapist. IMBT has the best psychotherapist in London who can help you.

Here are the reasons why it is smart to go for therapy especially when you are smarter than the rest:

1. Smart people don’t necessary grew up smart

This means that if they had attained a certain kind of maturity over the years or cunningness over the years, it doesn’t necessarily mean that they had a nourishing childhood and past. They could have gone through childhood trauma or heartbreaks that made them learn something faster and lead them on self-reliance.

2. Independence shouldn’t mean isolation

Smart people are prone to rely only on themselves and sometimes it doesn’t make them the best team worker. The streak of being independent often leads them to isolation. While being alone is a choice, being lonely is often times a result. Socialising is not always a chore and they seldom bump into toxic people and build on a negative worldview. IMBT has the best psychotherapist in London to help you work through your problems.

3. Having your way is not always the right way

Having things your way doesn’t always give you the satisfaction and happiness you crave. If you are in doubt, ask the ones who feverishly wanted something abstract and still aren’t happy. When you don’t know how to differentiate between a need and a want, such internal chaos ensues. Then you do not know where to go further from this point.

4. Smart people are often times depressed than not

Being smart can also mean that you would be compromising a lot of your inner conviction to get your way out. Be it sweet talking a customer to get what you want to being dishonest. Not all smart choices come with the tag of honesty that you would be craving internally. This can be depressing for a lot of smart people since they have learned to please people to get what they want. Not being able to stand for your convictions and express your true self is burdening.

5. Denial mode 

Knowing your way into this world doesn’t always mean you would always be happy. Also, you would be burdened to show that you are happy so that people stop pestering about your inner health. Negative or despondent emotions may look weak for them and hence they may not choose to show it. This is a negative thing to do in itself as you always need an outlet to express your emotions so that you can work on controlling them. This keeps them in denial mode that anything is wrong with them and still they would wound up wondering why they don’t feel so good at the end of the day.

These are the things that even smart people deal with. Nothing simpler entertains their troubles. They need that understanding of complexity to function in a healthy manner. They may look that they are working just fine but they need to be more honest about their mental health. Get the best psychotherapist in London at IMBT to work on your issues. It is okay to feel vulnerable, sad, and depressed. But it is never okay to repress these feelings as if they are normal.