Tag: stress management

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Life in General

The advantages of on-line psychotherapy and counselling.

Why on-line therapy and counselling is such a bonus!

A hot topic on psychotherapy forums at the moment is on-line therapy, which comes as no surprise. Many of us psychologists have used skype and face-time for psychotherapy sessions for quite some time, for clients who are in other cities or countries. However,  now due to the Covid 19 lock-down we tend to be looking at moving the majority of our sessions on-line.

Of course on-line therapy has its challenges, such as establishing and maintaining strong emotional rapport when physically separated, privacy and confidentiality concerns and other logistical issues, to name a few.

However, most of us are so used to, and comfortable with, relating to family and friends via skype, whatsapp and facetime that one soon becomes comfortable with this mode of therapy, I have found, as long as one’s internet connection is stable and reliable, on-line therapy can be very effective.

The advantages of on-line therapy

Of course, the obvious advantages are that you can consult with a psychologist from anywhere in the world, from the convenience of your home. This is particularly ideal at the present time of general lock-down, when anxiety levels, depression and stress are at an all-time high globally, due to the general uncertainty and our fears for our own health and the health and welbeing of all the people we care about.

Another advantage is the flexibility aspect. Psychotherapy and counselling sessions can be scheduled at any time at the convenience of the therapist and the client. I have found it convenient, with some of my clients, to schedule shorter, more frequent sessions at the moment, to support clients more often and regularly, which has become really important, especially for individuals who are living alone and/or have little social support. 

Other people who can and do benefit from online therapy during the corona virus epidemic are individuals who are battling to cope with isolation, particularly those with mental health issues and any time of addiction. 

Couples who are in unhappy relationships, where there is a great deal of conflict at home can also benefit from attending on-line counselling and mediation sessions. Extended periods of isolation will tend to exacerbate relationship problems so it is advisable to deal with anger and relationship issues before they escalate. 

If anyone has any questions regarding the practicalities of online counselling, please let me know.

Best wishes to you all!

 

 

 

Categories
Life in General Maintaining Healthy Relationships Managing stress Talking Points in Psychology and Psychotherapy

A Week in my Psychologist’s Chair

Reflections on all things Psychological in my Cape Town Psychology and Mediation Practice

 

I thought readers may be interested in getting  glimpse each week on the issues/problems that have been the focus of my attention in my psychology practice over the last week or so and my insight/suggestions/advice in this regard.

 

I will group these under various headings.

 

Couples/Relationships/Marriage

 

Most clients who come to see me are doing so because of relationship difficulties. They either come along alone (either because they elect to do so because they want to discuss their issues privately, or more commonly, their partner is resistant to coming for therapy).

 

The themes that have come out strongly this last week are:

  • To make a success of a marriage both your hearts should be fully on board.  Make sure you are committing to your relationship for the right reasons. For example, clients report that they decided to get married because a lease ran out on one of the partner’s accommodation and another one agreed to tie the knot because his/her partner was about to leave the country. These reasons might be regarded as practical at the time, but are ultimately poor reasons for getting together. If both partners aren’t equally psychologically and emotionally ready to enter into a permanent relationship, problems are likely to occur down the line.
  • Mutual trust is the glue that keeps healthy relationships strong. If trust breaks down, poor communication, conflict and a loss of intimacy are often the inevitable result. 
  • To improve your relationship you will need to spend mutually enjoyable one-on-one time together. During these times it is important to leave your problems behind and talk about “fun” topics, as if you are going out on “real”  date.

 

Stress and Burnout

 

I have become very aware this week of the “silent”  load that many individuals carry on a daily basis:  having too much on their plates at any one time –  feeling  overwhelmed by pressure to perform  both at home and at work. Often this can lead to extreme stress, causing insomnia, headaches and the like. When this situation goes on for quite some time, individuals often start to feel helpless to bring about any positive change and this can lead to high levels of anxiety and depression.

What can be done about this?

It is important to analyse the situation in terms of what and where changes can be made. Some things can’t be changed and the challenge with these it to find ways to adapt by choosing to view the situation in a different way. However, sometimes we give up too soon when positive change is actually possible. It pays, therefore, to have someone who can provide objective guidance and support should you wish to change your life in a positive direction.

 

I would appreciate your comments!

 

 

 

 

 

 

Categories
Health and Happiness Life in General Managing stress Mindfulness Psychology in practice

If you are a student are you starting to feel stressed about the upcoming exams? Stress management is actually pretty straightforward!

Yesterday I conducted a stress management workshop for a group of Grade 11 and 12 learners. They were saying that they are feeling a great deal of stress and pressure at this stage because of their work-load and the thought of the upcoming exams.

I wish I could talk to all other learners and students out there about the importance of keeping their thoughts focused and not to dwell on the possibility that they might not do well! I use the analogy of the trapeze artist on the high-wire. If he/she allows him/herself to think that they might fall, this will probably happen (it becomes a self-fulfilling prophecy).

It is therefore crucial for students to monitor their thinking and alter their thoughts if they notice themselves becoming negative.  A pattern of “what-if ” thinking, for example “What if I can’t answer the questions in the paper and I fail” should therefore be banished and replaced by thoughts such as “I will do the best I can”. These ideas come from Cognitive Behaviour Therapy (CBT). “What-if””thinking, if not controlled, can lead to runaway feelings of anxiety and stress.

I also spoke to the students about the importance of practicing relaxation and mindfulness exercises to help with focus and to calm the mind. It is also essential to pay attention to one’s body and health at times of pressure and stress – to eat well, exercise and to get sufficient sleep.

By keeping your stress levels in a zone that is optimal for you by doing the above, you will be well prepared, physically and psychologically, for the road ahead. All you will need to add to this recipe for success is a great deal of focused study!

Please contact me if you have any questions about the above or any other aspect of stress management.

Categories
Managing stress

Exam stress – students and learners beware! High levels of stress can block your memory!

Don’t allow your stress to run away with you in the build up to the examinations!

If you are a student I am sure that you are thinking a great deal about the forthcoming examinations! As a your future rests on getting good results the thought of the exams will be causing you some degree of stress!

Of course we all cope with stress in different ways and with varying degrees of success. Some of us have trouble sleeping whilst others suffer from anxiety, feelings of panic or physical ailments such as headaches and back pain.

If stress levels are too high or stress becomes chronic, it can seriously affect memory. Brain science has determined exactly why that is and how it works. However, all we need to know about this is that hormones and neurotransmitters that are released during the stress response (also called the “fight or flight” response) can block memory formation and retrieval. This is responsible for the common situation of “going blank” during an exam.

It is therefore imperative that students and learners take on board the essential knowledge and skills to enable them to gain control of their stress. These include cognitive behavioural therapy (CBT), relaxation training, visualisation and mindfulness training.

I will be presenting a workshop entitled “Preparing yourself for the Exams” in Claremont, Cape Town, On Saturday morning the 17th September. The workshop is open to Grade 11s and 12s and to students.

For more information about the workshop, please contact us.

Best wishes with your exam preparation!