drclaireplumbly
Dr Claire | Psychologist
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PSYCHOLOGIST Anxiety✨Burnout✨Trauma Free👇How to Set Boundaries & Avoid Burnout
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The more your nervous system needs a break the harder it is to take one. A frazzled nervous system feels rushed and generates thoughts about being lazy or worries aboit things that will go wrong when you pause. But tbis does not mean you dont need a break, it means the opposite! Schedule a break now or your nody will take one for you (probably at an inconvenient time!).
#burnoutrecovery #anxietyrelief #howtorest
#burnoutrecovery #anxietyrelief #howtorest
One thing that can be anxiety-provoking that isn't spoken about much is returning to work after taking time off for your mental health.
You may worry and ask your questions like:
- Will I cope?
- What do I tell people about my sick leave?
- How will I manage colleagues expectations?
Here are some tips to help make the return to work as smooth as possible. It's extremely important to take it slow and pace yourself.
If you have any tips, let me know in the comments 👇
#mentalhealthawareness #anxietyawareness #returntowork #workanxiety #anxietysupport #tohelpmyanxiety
You may worry and ask your questions like:
- Will I cope?
- What do I tell people about my sick leave?
- How will I manage colleagues expectations?
Here are some tips to help make the return to work as smooth as possible. It's extremely important to take it slow and pace yourself.
If you have any tips, let me know in the comments 👇
#mentalhealthawareness #anxietyawareness #returntowork #workanxiety #anxietysupport #tohelpmyanxiety
High Functioning anxiety is a description of your level of functioning where as GAD is a mental health diagnosis.
To get help with any anxiety you can 1) see your gp, 2) self refer to your local Iapt service 3) find an accredited psychologist via an online directory like Psychology Today (or in my team) to do an assessment.
*a mental health diagnosis is given a when you tick the boxes on a certain number of observable behaviours, however it is not a sign that there is one invisible thing happening below the surface.
#generalisedanxieydisorder #highfunctioninganxiety #anxietyrelief
To get help with any anxiety you can 1) see your gp, 2) self refer to your local Iapt service 3) find an accredited psychologist via an online directory like Psychology Today (or in my team) to do an assessment.
*a mental health diagnosis is given a when you tick the boxes on a certain number of observable behaviours, however it is not a sign that there is one invisible thing happening below the surface.
#generalisedanxieydisorder #highfunctioninganxiety #anxietyrelief
The Vagal Brake* is responsible for speeding up and slowing down your heart rate. You need a faster heart rate when you need motivation to move (eg when you are scared or angry) but we can practice bringing the calmer part of your nervous system back on line with breathing prcatices. If you have a sense that your sympathetic nervous system (threat responses) have been set off but you dont need them then this is when you can strategically use the breathing exercises that you’ve been practicing.
*reference: Polyvagal Theory, S. Porges.
#vagalbrake #anxietyrelieftips #panicattackhelp #stressrelieftip
*reference: Polyvagal Theory, S. Porges.
#vagalbrake #anxietyrelieftips #panicattackhelp #stressrelieftip
EXAM SEASON 2/2.
It’s important to know about the nature of anxious thoughts
If you’re starting to have melt downs as you revise then know that we have tricky brains designed to put planing-for-safety first.
As such anxious thoughts tend to:
1) over estimate the level of risk and how awful that would be and,
2) underestimate your ability to cope with any obstacles
How to cope:
Step 1: notice you are even having these thoughts, eg “oh, I’m feeling awful, what’s going through my mind right now?”
Step 2: label them as anxious thoughts “these are those anxious thoughts that TT psychologist was taking about”
Step 3: take a break from revision and do something to bring your nervous system back down a peg or two eg star jumps, running up and down the stairs, cuddling your pet, chatting to someone (texting doesn’t count, you need a break from screens and the research shows that oxytocin which is an antidote hormone to stress gets released when we hear familiar and comforting voice).
Step 4: reframe the thoughts by adding this pre-fix: “I notice I’m having the thought that….”
Notice how different these two sentences feel:
“I’m going to fail” Vs “I notice I’m having the thought that I’m going to fail”.
#examseason #examanxiety #examstress #exampanic #revisiontips
It’s important to know about the nature of anxious thoughts
If you’re starting to have melt downs as you revise then know that we have tricky brains designed to put planing-for-safety first.
As such anxious thoughts tend to:
1) over estimate the level of risk and how awful that would be and,
2) underestimate your ability to cope with any obstacles
How to cope:
Step 1: notice you are even having these thoughts, eg “oh, I’m feeling awful, what’s going through my mind right now?”
Step 2: label them as anxious thoughts “these are those anxious thoughts that TT psychologist was taking about”
Step 3: take a break from revision and do something to bring your nervous system back down a peg or two eg star jumps, running up and down the stairs, cuddling your pet, chatting to someone (texting doesn’t count, you need a break from screens and the research shows that oxytocin which is an antidote hormone to stress gets released when we hear familiar and comforting voice).
Step 4: reframe the thoughts by adding this pre-fix: “I notice I’m having the thought that….”
Notice how different these two sentences feel:
“I’m going to fail” Vs “I notice I’m having the thought that I’m going to fail”.
#examseason #examanxiety #examstress #exampanic #revisiontips
Will online therapy work for me?
References below:
Online CBT:
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040089
Online therapy for anxiety:
https://journals.sagepub.com/doi/abs/10.1177/1357633X211053738
Chronic illness:
https://onlinelibrary.wiley.com/doi/abs/10.1002/cpp.2643
EMDR:
https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-021-03571-x
https://link.springer.com/article/10.1007/s40737-022-00260-0
#onlinetherapy #emdronline #actonline #actnow
References below:
Online CBT:
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0040089
Online therapy for anxiety:
https://journals.sagepub.com/doi/abs/10.1177/1357633X211053738
Chronic illness:
https://onlinelibrary.wiley.com/doi/abs/10.1002/cpp.2643
EMDR:
https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-021-03571-x
https://link.springer.com/article/10.1007/s40737-022-00260-0
#onlinetherapy #emdronline #actonline #actnow