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.

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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.

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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 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

  1. 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.

  1. 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.

  1. 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.

  1. 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.

  1. 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 people should not play therapist

“Mommy knows the best”
“Papa knows the best”
“Your friends know the best”
“Your teachers know the best”
When you feel that everybody knows the best but you; you need to see a therapist to seek your peace of mind. These people want you to do the best but don’t always know YOUR best. And this can cause you undue stress and pressure in doing what you want to do. And they all will have their perspective and opinions, which might differ moderately or severely. And a person who is seeking help, advice, and inner peace will be very much confused by this overload of information. This stress and frustration will need an outlet where one can discuss and rework their thinking pattern. That kind of patience, knowledge, and support cannot always be expected from your loved ones. And here is where the therapist plays a role in helping you to grow and find your solutions.

Unlike everyone else, they don’t offer you solutions that are clouded by their biased opinions. They will listen to you and help you to find answers to your questions by rethinking the “why’s” and “how’s”. And now, accessing to the best therapist is easy. IMBT has the best CBT therapist in London who can help you with all of it. Visit our website to schedule an appointment today.

DhZXZl9XkAMr4xu.jpg:thumbHere are the compelling reasons why people should not play therapist:

1.They are not licenced to be your guide
Not that everyone needs a licence to guide someone in the right way. But then there are times when we can be treading in the wrong way because someone said so. This misconception can end you in misery in no time. Therapists, on the other hand, are licenced to be your guide and help you reconstruct your life anew.

2.They can get you stuck in outdated patterns
When solving problems, be it internal or external, there is no way that dogmatic solutions will always come in handy. All problems come in different size and shapes and sometimes in a different form than we would have expected. And the people we love or confide in cannot always empathise with our feelings. So rather than helping and supporting, they can confuse you and tell you to stick to outdated patterns that might not help you at all. Don’t feel depressed; seek help from a good therapist.

3.They don’t always empathise with you
When you are confiding your problem with your loved ones, it can also arouse a feeling of anger in them, which can cloud their judgment. And hence, sometimes, they are not the best people who would empathise with you in an instant. Being in a close relationship doesn’t always guarantee unconditional understanding and love. And if you are scared to open up to them but you cannot bottle your feelings in, seek a therapist. IMBT has the best CBT therapist in London to help you out. Visit our website to know more.

4.They don’t always provide you with concrete solutions
Some are great listeners. Some are great motivators. But not all are concrete solution providers. They might not work out a problem with you. If a problem is deeply rooted, such as trauma, abuse, depression, hearing solutions like “You’ll get over it eventually,” “tomorrow is another day,” won’t really help you. But a therapist will plunge deep with you to the root of your problem and hand you a saw. Cutting off the root will all be on you.

5.They won’t always work with you
Have you noticed that people might lose patience with you when you are going through trauma or depression? They do want you to be happy but lose their patience in trying to make you happy. However great their intentions may be, but when they see it getting futile, they might not work it out with you. Therapists can recognise patterns and get to the end of the maze with much ease than your loved ones sometimes. They will help you to get out of the maze yourself step by step.

And these are the reasons why people should not play therapist. When things are minor and can be solved by having a good conversation, some leisure time, and good food, it could be managed. But when problems run deep and take roots, you need a professional to help you out. Your loved ones do not want to see you in undue stress and trauma, but they do not exactly know how to work this out. Let CBT therapist in London at IMBT help you out. Visit our website to schedule an appointment with them. Check their website to know more about their therapy sessions and how they can help you with anxiety, addiction, psychosis, and more.

Reverse the damage of destructive thoughts with Cognitive Behavioural Therapy (CBT)

We all have had destructive thoughts about self and others at least once in our life. The severity might be different for different people but we all have had it at some point in our life. Sometimes it is induced by anger and it doesn’t come back after a matter is resolved. But when you have the same kind of thoughts regardless of whatever happens to you, then it may lead to more serious mental disorders such as depression, phobias, addiction, uncontrolled anxiety etc. And this is where cognitive behavioural therapy will help you or your loved one to get out of it.

CBT mostly contains exercises that help people to observe their thought and identify it. Identification will help you to recognise patterns that lead to such thoughts and issues. And then, you will be able to disassociate the self from the thought and do away with it or replace it with positive thoughts. This has helped many people across the globe. CBT is not a simple theory that can be done by anyone. And when the symptoms are severe, then taking it lightly would not help. IMBT has the best cognitive behavioural therapist in London who can help you with this. They have excellent therapists who can guide you through your emotional turmoil.

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Here are the ways cognitive behavioural therapy can help you:

When you are your own bully
We are our own biggest bully and we should fear our thoughts the most because they control our lives. When you talk down to self and never believe that you are of any good, you stand back and never fully engage with anything that happens in life. This leads to a chain of reactions and events that make you feel more and more miserable. If you are suffering from low self-esteem, then maybe you will isolate yourself from things that might embarrass you but would be crucial for your growth. Then, not doing such things will cause guilt of why you didn’t make anything out of that opportunity. And this cycle goes on and on. We need to realise that sometimes we are our own worst enemy.

Cognitive Behavioural Therapy aide positive reinforcement
There are different approaches towards how you treat a problem through CBT, which we will get onto later. The main theme behind CBT is to replace these thoughts with positive reinforcement through motivation, therapy, and activity. They all are different for different symptoms. They help the most in cases of:
Phobias
Depression
Anxiety
Addictions
Panic attack
Anger issues
Eating disorder
Sometimes, some experience makes us such closed off and throw us in a negative loop. Talking to a therapist will help you identify it all and work on the problem. IMBT has the best cognitive behavioural therapist in London who can help you.

CBT is a dedicated effort to make positive changes
Unlike other therapies, which mostly have loose ends, CBT is very focused and instructional. They have some varied forms, which are used in therapy sessions. They are:
Cognitive therapy: In this therapy, the focus is on identifying emotions, emotional responses, thinking pattern, and behaviour. And after identification, the focus shifts to negate distorted or irrational patterns to positive ones.
Rational Emotive Behaviour Therapy: This is the same as the cognitive therapy. The only difference is that the irrational fear is caught by its leg and then it is actively advised on how to alter that into something productive or positive.
 Dialectical Behaviour Therapy: In this one, the focus is more on the thinking pattern and behaviour, and strategies such as emotional regulation and mindfulness are used to negate destructive thoughts.
Multimodal Therapy: This therapy suggests that one should look into modalities such as behaviour, imagery, sensation, affect, and other biological and interpersonal factors should be addressed to get to the root of the problem.

All of these sister-cognitive therapies have a unique approach to the same problem and are mostly effective.
The process of CBT and what to expect:

The therapist will take an active role during the process of CBT.
They will explain the process in detail and will assign you homework/goals that you need to complete to deem this therapy successful.
CBT is a short-term treatment generally targeting specific problems.

And as you progress, you heal. Maybe you have been a victim of self-abuse. But there is hope. Get a chance at redeeming yourself emotionally and create a positive chain with Cognitive behavioural therapist in London at IMBT. They have an excellent therapist who will collaborate with you to work on the root of the problem and help you live your life to the fullest. If you can commit to the smaller task and goals given by your therapist, you can steadily see yourself progressing. Schedule an appointment with IMBT

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