ripplecounselling

Mindfulness

Mindfulness means knowing whats going on inside and outside of our bodies from one moment to the next. This includes our feelings, sensations and thoughts as they happen. Being present in the moment helps us become more aware of our surroundings, people and most importantantly ourselves. Even simple things like tasting a beautiful strawberry, hearing the birds sing and that wood burning autumn smell. This helps us not take anything for granted (when living in an autopilot/existing lifestyle we can take things for granted). Pick a regular time that is good for you to be aware of your surroundings the more you do this the more natural it will become. Change it up, work in a different office, change your lunchtime routine so you can see things differently. Acknowledge all your thoughts good and bad. Name your thoughts..."I am afraid of this situation I am about to walk into, I am so happy today". Try to stay in the now, the present. The past is behind you the future is ahead of you.

Anxiety and Panic Attacks

Anxiety/panic attacks can be debilitating. Hot flushes, heart racing, nauseous and shortness of breath, disturbed sleep, muscle tension, morbid thoughts, worrying excessively ....sound familiar? If you find yourself in this situation try this grounding exercise. Its called 54321....

Look for 5 things you can see right now

Then 4 things you can hear right now..

3 things you can touch right now...

2 things you can smell or taste right now..

And 1 take a deep slow breath and focus on your breathing for as long as you have to. Be in the here and now.

Talking to a therapist might help identify what triggers anxiety or panic. Taking a look at the stresses in your life and making some changes if appropriate. Some useful strategies can be yoga, breathing exercises, mindfulness, light exercising (walking) and being in the great outdoors.

PTSD (Post-traumatic stress disorder)

Having PTSD includes for many nightmares and flashbacks of a traumatic event. They can also experience difficulty in concentrating and sleeping. It can delvelop immediately after the event or years later depending on the person. Complex PTSD often occurs after someone has repeatedly experienced a traumatic situation, severe neglect, abuse or violence. If symptoms persist after four weeks your Gp can help. Depending on the severity they might refer you to a talk therapist like myself or medication might be needed.

Depression

Depression can effect how you think, your energy/motivation, feelings and behaviour. The impact of depression not only effects the individual but also their relationships, family life and work. Research has proven that exercise, diet and having positive healthy relationships with other people helps with depression....I hear you say "when I am in the depths of depression I don't want to get out of bed". Talk to a therapist, trusted friends & family, Try giving yourself time to reflect on what has you feeling so down. Making new habits such as getting some daily exercise, meeting friends (we are social creatures), watching your intake of food and also alcohol. Alcohol can affect depression. Sleep is also important. Thinking about things that are going good in your life can help bring some positivity.

Sexual/Historical Abuse

What is sexual abuse?

Having child pornography images

Forcing a child to masturbate or strip

Any kind of sexual activity in front of a child

Taking, downloading, viewing or distributing sexual images of children

Encouraging a child to perform sexual acts in front of a webcam

Not taking measures to protect a child from witnessing sexual activity or images

Inappropriate sexual touching of a child, whether clothed or unclothed

Penetrative sex. (from NHS website)

Signs you may notice

A child may become withdrawn, clingy, aggressive, have sleeping difficulties or start wetting the bed. The child may become afraid of a certain person and want to avoid them. Children may behave in an inappropriate way or use sexually explicit language. They may develop soreness in the genital and anal areas, contract sexually transmitted infections or become pregnant. Schoolwork and results can suffer because of difficulty concentrating and learning. Children can sometimes drop hints that its happening to them. (from NHS website)

In Ireland, if you are concerned for a childs safety due to abuse or neglect, both The Gardai and The Child and Family Agency (TUSLA) are the bodies to contact.

Reasonable Grounds for child protection or welfare concern include (from TUSLA website)

Evidence of an injury or behaviour that is consistent with abuse and is unlikely to have been caused in any other way.

Any concern about possible sexual abuse.

Consistent signs that a child is suffering from emotional or physical neglect.

A child saying or indicating by other means that he or she has been abused.

Admission or indication by an adult or a child of an alleged abuse they commited.

An account from a person who saw the child being abused (from TUSLA website).

If you need to contact either of these bodies I have links set up on the last page.

Historical Abuse

Is when an adult was abused as a child under the age of 18 years old. People can often blame themselves for this and sometimes dont know or understand what has happened to them. It is really important to get support around this if you have been effected. Some of the effects of historical abuse can include emotional difficulties. Mental health problems for example depression, eating disorders, self-harm and suicidal thoughts. People can turn to drugs and alcohol to avoid the pain of this harmful event. Disturbing thoughts, emotions and memories can keep haunting them. Struggling with parenting and relationships. Some may have poor physical health.

If you were abused as a child its important that you are believed by a trusted person in your life and supported if you want to talk about it. Talk to a family member, a GP and they could possibly refer you to a counselor.