How to have a meaningful Christmas

Posted December 1st, 2017

Christmas Candles

What does Christmas mean to you? A huge Turkey Dinner followed by the Queen’s Speech? Lots of presents and an empty wallet? Partying through the season? While Christmas is a wonderful time of year, sometimes the real meaning can get lost in the frenzy of it all.

You don’t have to be religious to appreciate Christmas. Whether or not you celebrate Advent or go to Midnight Mass, it’s good for mind and soul to remind ourselves of the non-commercial aspects of the season and use the Christmas holiday as an annual break to recharge the batteries.

Practise kindness and generosity, charity and compassion and learn that giving from the heart can be the ultimate Christmas present to both the giver and receiver. Here are 7 ways to have a more meaningful Christmas.

1 – Give homemade gifts

Rather than spending big on presents just because it’s Christmas, why not get creative instead? Bake Christmas cookies, make your own Yule Log or cranberry sauce. How about a home made calendar with photos taken through the year? If you’re into needlework, handicrafts, creative writing, painting or music, use your talents to create personal gifts that have real meaning.

Homemade shortbread cookies

2 – Make time for the family

Christmas is a time for family, so make it a real priority to spend time together. Rather than putting the kids in front of the computer and the grandparents in front of the TV, go unplugged and do stuff together. Whether you play charades or board games, go for country walks or read stories to each other, the important thing is to appreciate everyone’s company and share the love.

3 – Talk about the meaning of Christmas

Why not have an open conversation with your family about what Christmas means to them? This will give every family member the opportunity to shape the festivities and create traditions that everyone will love. It might be going to Midnight Mass as a family, a favourite film you always watch together, the ritual of wrapping presents or making home made mince pies, the annual Pantomime outing – whatever makes you gel as a family.

4 – Have a ‘no presents’ policy

If your family is in agreement, why not use the money you would have spent on presents and make a donation to a good cause instead? You could go shopping for a local foodbank, give the money to a children’s charity or a homeless shelter to help those less fortunate than you. How about asking the children to choose one toy each that they would like to donate to a child who wouldn’t otherwise get any presents?

5 – Get out into the community

Christmas is a time for sharing, so why not share your time with friends and neighbours? Make your community a priority this Christmas and help out where you can. From going carol singing to inviting everyone back for Christmas drinks, from delivering home made cookies to your neighbours to distributing hot soup to the homeless, there are many ways you can connect with the local community.

Celebrating Christmas with the Family

6 – Share your good fortune

Look around your home – aren’t you blessed that you have so many things? Many people have less than you, for whatever reason, and simply cannot afford to celebrate Christmas. How about creating a stocking full of treats and gifts, or put together a food hamper, and place it on the doorstep of someone you know would really appreciate it? Or give your time freely to a community organisation to help with Christmas celebrations? Whether you help cook Christmas Dinner at your local church hall or look after abandoned pets, there’s always a way you can help.

7 – Setting good intentions

Rather than treating kindness and compassion as a seasonal activity, why not make plans to carry on through the next 12 months. Set out your intentions to do one good deed every day, and be grateful for one good thing that happens to you every day of the year. Studies have shown that consistent positive interactions and practising gratitude can increase happiness and decrease levels of depression.

Filled Under: Depression, Happiness

Are you SAD?

Posted November 9th, 2017

Sad Woman Looking Out Window

As the days get shorter and the weather turns colder, winter can affect our mood in many ways. But if The Winter Blues leaves you feeling miserable, irritable and tired every year, you may be suffering from Seasonal Affective Disorder (SAD).

SAD is a form of depression that can affect your mood, appetite, sleep and energy levels. It can play havoc with all aspects of your life – from your relationships and your social life to you sense of self-worth. You may feel that you’re a totally different person during the winter and find it tough to function normally. Then, come spring, it’s like a dark cloud has lifted and you can feel yourself again.

Treatment for SAD typically involves light therapy, using a light box that delivers up to 10x the intensity of normal daylight that is missing during wintertime. Daily exposure will trick the brain into producing less melatonin (the hormone that makes you feel sleepy and less energetic). Phototherapy is an effective treatment but it doesn’t work for everyone. Cognitive Behavioural Therapy (CBT) can also be highly beneficial for suffers of seasonal depression.

Whichever treatment plan you favour, it’s important to combine it with self-help techniques that will help you manage your symptoms. By adopting healthy daily habits and scheduling time for fun and relaxation into your day, seasonal affective disorder can be controlled in the short and longer term.

Top 5 Self Help Tips for SAD

1 – Get as much exposure to natural light as you can by spending time outdoors in the winter sunshine, and keep curtains and blinds wide open during sunny days.
2 – Take regular exercise (preferably outdoors!) – 30-60 minutes a day are recommended. It will help you boost all those feelgood brain chemicals, improve your sleep and self-esteem.
3 – Be social and reach out to friends and family, meet new people or take up a hobby. Being around other people will take you out of your shell and provide inspiration to make positive changes.
4 – Eat a healthy, balanced diet with plenty of fresh fruit and vegetables to keep your energy up. Stay away from sugary foods and simple carbs, choosing whole grains instead to minimise mood swings.
5 – Beat stress and counteract negative feelings through daily relaxation techniques including yoga and meditation, and make time for fun activities that make you feel good.

If you feel that you would benefit from speaking to a trained counsellor or psychotherapist to discuss any of the issues mentioned above, please contact the KlearMinds team on 0333 772 0256 or email your enquiry to info@klearminds.com. We are delighted to have helped many people overcome a wide range of concerns, empowering them with the skills to maintain happier and more fulfilled lives.

Filled Under: Depression

Coping With Personal Loss

Posted November 25th, 2016

5-stages-of-grief

When a loved one dies, it can feel like the end of the world as we know it. The natural response of grieving for our loss is a hard and extremely painful process to go through, and we all have a different and unique response to losing someone close.

Bereavement counselling is there for you when it seems like you’re drowning in sorrow, unable to move forward. That’s when it can be enormously beneficial to work with a trained therapist who can help you through the stages of grieving to enable you to acknowledge and process what has happened. With the benefit of counselling, you will in time allow life to continue with adaptation and change while preserving the memory of the person who passed away.

There are 5 generally recognised stages of grieving that we all go through when learning to cope with personal loss. As you move through the bereavement process, you may experience some or all of these stages and in any order. It is an important part of the healing process to allow yourself to experience and accept all the feelings as they occur.

  1. Shock and Disbelief

The first response to a bereavement is typically one of disbelief and shock, even if the death did not come as a surprise. Numbness is often a natural reaction to an immediate loss – it’s our body’s way to shield us from the intensity of the event, and can be useful when action needs to be taken, for instance to make funeral arrangements. As we slowly acknowledge what has happened, the feelings of shock and denial will diminish.

  1. Guilt and Bargaining

This stage involves an intense preoccupation with what might have been, if only some other course of events had occurred. It’s easy to obsess endlessly about how things could have been better, what could have been done to prevent the worst outcome. That’s why it is important to resolve this stage, so that guilt and remorse don’t get in the way of the long-term healing process.

  1. Anger

Many people will experience anger over their personal loss which may feel unfair and untimely. Strong feelings of anger can be a result of perceived helplessness and powerlessness, either as a result of having somehow been ‘abandoned’ by the deceased or because a higher power was at play.

  1. Depression and Loneliness

Once the full extent of the loss is realised, sadness and loneliness begin to set in. Normal responses may develop into depression as it becomes difficult to ease the pain. Sleeplessness, low mood, appetite disturbances, lack of energy, self-pity, social withdrawal and physical pains are all symptomatic of this stage of grieving.

  1. Acceptance

In the final stages of bereavement, we begin to fully accept that the death has occurred and we are slowly allowing ourselves the ability to manage its effect on us. Healing can begin once the loss becomes integrated into our life experiences and we are able to move forward with our life.

If you feel that it would be helpful to speak to an experienced bereavement counselor to share your personal circumstances, please contact us to arrange an appointment at one of our London clinics.

Cognitive Distortions and Thinking Errors – How Can CBT Help?

Posted November 28th, 2014

Cognitive Distortions cbt

 

When you’re feeling worried or stressed, would you say your thoughts are mostly positive or negative? If you’re like most people, negative thoughts run rampant and you might feel that you have trouble controlling them.

Some people who suffer from anxiety or depression say they wish they could “shut off” their thoughts. Often, it is actually these thoughts rather than the specific incident or situation that is causing the anxiety or depression in the first place. (more…)

Ten Tips for Managing Depression

Posted October 24th, 2014

10 tips for managing depression

If you’re one of the many people who suffer from depression, it might seem like there is no way to stop feeling sad. Depression has a way of taking over your life, crushing your spirit and hampering your motivation.

 

Although these feelings often require professional help to resolve, there are quite a few things you can do on your own to mitigate the negative feelings.

Here are ten tips for managing depression:

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Filled Under: Depression
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Is psychotherapy more effective than medication in treating depression?

Posted September 22nd, 2014

psychotherapy or medication to treat Depression
 

According to estimates, one in five people will suffer from depression over the course of their lifetime. So, it is unsurprising that many different treatments for the condition exist.

 

There are dozens of medications, a long list of psychotherapy styles and other types of support that can help.

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