NHS East Cheshire Talking Therapies

10/10/2025

Today is World Mental Health Day. This year’s theme, Access to Services: Mental Health in Emergencies and Catastrophes, recognises that mental health care can make all the difference to a person’s recovery.
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The world is going through a tough time right now and even if you're not directly affected by events, it can still feel like a lot to cope with. It's okay to ask for help, no matter what you, or anyone else is going through.
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We may not have the power to influence or change everything we’d like to on a global scale. But there are things we can do to protect ourselves and others from feeling overwhelmed and hopeless in the face of current events.
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Tips to manage overwhelm
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Set boundaries with the news: Ask yourself how much news content you’re happy to take in, and how often. It’s okay to take a break from the news, and doing so can be beneficial.
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Use grounding exercises: When global issues are too much to handle, grounding yourself in the here and now can ease your stress response. You could try practising mindfulness, using a grounding exercise, or going for a walk in nature to help bring you back to the present moment.
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Have phone-free times: If you often find yourself doomscrolling, having set phone-free times or zones could help break this habit. For instance, you could try turning off notifications or switching your phone to aeroplane mode at certain times of the day.
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Focus on what you can control and positive actions you can take: Although what’s happening in the world can feel very overwhelming, small actions still matter.
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Give yourself permission to rest: Rest isn’t something you need to earn – it’s essential for wellbeing. Taking time to look after yourself doesn’t mean you’ve stopped caring about anything else; it means that you are looking after yourself so that you can keep on caring.
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Talk with others: When you feel overwhelmed, it can help to connect with other people. You could spend some quality time with loved ones, family or friends.
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10/10/2025

This year marks the 22nd year of Baby Loss Awareness Week in the UK – a week for everyone in the baby loss community and beyond to come together to remember and commemorate our much-loved and missed babies.
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Few experiences can compare to the trauma and pain of pregnancy and baby loss. During this Baby Loss Awareness Week, it is important to acknowledge that finding ways to nurture your mental and physical wellbeing is a vital part of anyone’s bereavement journey.
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The theme for this year's Baby Loss Awareness Week is 'Together, we care' and is about finding time to care for yourself or others who have been affected by baby loss in any way.
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Sands (https://www.sands.org.uk/) is the UK’s leading pregnancy and baby loss charity. They support everyone touched by pregnancy loss or the death of a baby.
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Too often, the reasons for pregnancy and baby losses are not fully understood, and this lack of understanding makes it harder to prevent future tragedies. But it doesn’t have to be this way.
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Baby Loss Awareness Week is an opportunity:
- To support bereaved parents and families and to unite with others across the world to commemorate their babies’ lives and lost pregnancies.
- To raise awareness about pregnancy and baby loss.
- To drive improvements in care and support for anyone affected and in the prevention of pregnancy and baby loss.
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09/10/2025

We now Mindfulness Based Cognitive Therapy (MBCT) Courses at East Cheshire Talking Therapies.

MBCT is recommended by NICE (the National Institute for Health and Care Excellence) as an effective treatment for mild to moderate depression.
Our MBCT courses are a great way to understand thought patterns and how to work with these in more helpful ways.

Mindfulness is a particular way of paying attention to the present moment. When we’re tuned in to the present moment, the mind is less likely to get caught up in unhelpful patterns of thinking and feeling.

Mindfulness helps us become more aware of our thoughts and emotions and relate to them in a different way. We learn skills that can help us to:
• Become more focussed and steady
• Feel less overwhelmed
• Respond more wisely to difficulties
• Be kinder to ourselves and more accepting of how things are

This can reduce symptoms of depression and reduce the chances of depression returning.

If you are registered with a GP in East Cheshire, you can refer by going to our website or calling 01625 469950.
https://www.thebiglifegroup.com/service/talking-therapies-eastern-cheshire/

03/10/2025

Ways to Embrace Change
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Take stock of how you feel: Before you can move forward, it helps to pause and reflect on where you are. Notice how you’re feeling and try naming those emotions. Talking them through with a colleague, friend, or family member can take away some of the weight. Self-awareness is the first step to feeling more grounded.
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Focus on the short term: Looking too far ahead can feel overwhelming, especially during times of big transition. Instead, focus on the next step you can take today. This might mean breaking a project into smaller tasks, or simply asking yourself, “What’s the one thing I can do right now that will help?” Small wins build momentum.
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Acknowledge what’s working: Even when lots is shifting, some things stay steady. These constants act like anchors; reminders that not everything is up in the air. Pair this with gratitude: at the end of the day, list three things you’re thankful for. It’s a simple habit that helps shift your focus to what’s positive.
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Recognise your achievements: Change often makes us focus on what we haven’t done yet. Take time to look back at what you’ve achieved, no matter how small. Writing them down creates a record of progress you can return to whenever doubt creeps in.
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Find a new rhythm: A sense of routine can make periods of change feel less overwhelming. Experiment with new habits or structures that bring you energy. A refreshed rhythm gives stability and helps you feel more in control.
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Stay in the moment: Change often makes us dwell on the past or worry about the future. Mindfulness can help bring us back to the present. Try mindful breathing, journaling, or simply noticing your surroundings on a walk. Even just five minutes of presence can help you reset and approach challenges with more clarity.
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Reframe your thoughts: Our inner dialogue shapes how we experience change. If you find yourself thinking, “This is too much, I can’t do it”, try shifting to, “This is challenging, but I can take it one step at a time.” Reframing doesn’t mean ignoring difficulties - it means looking for possibilities and opportunities alongside them.
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26/09/2025

Singing has been linked to higher levels of Immunoglobulin A - a protein that supports your immune system, especially in your airways. The act of singing teaches you to breathe deeply and use your diaphragm, which increases oxygen flow and lung capacity.
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Learning songs can improve memory and stimulate the brain. Studies show that for people with dementia, singing and recalling lyrics can even unlock old memories.
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So, how can you incorporate singing into your day-to-day:
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Make it a habit: Whether in the shower, in the car, at your desk, or in the kitchen cooking, make singing a habit that easily fits into your daily routine. Create a playlist of your favourite tunes and sing whenever you can!
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Join a Choir: Many community choirs welcome beginners and offer a supportive environment to sing with others for the first time. Oxytocin is also called “the love hormone”, and it is released when singing with others, creating a sense of bonding. This helps to combat loneliness and improving mental health.
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Join the Crowd: Similarly, attending regular concerts and gigs is a great way to feel united and sing as part of a crowd.
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Karaoke: You don’t have to take to the stage to enjoy a karaoke session. More and more people enjoy wild nights in, singing along to their favourite musical movies or YouTube songs.
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Singing Lessons: If you’re looking to improve your singing skills or confidence, in-person or online lessons are a good place to start. You’ll learn the techniques to improve your sound and support your health, such as breathing exercises, posture and projection.
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Join the Crowd: Attending regular concerts and gigs is a great way to feel united and sing as part of a crowd.
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Remember, it doesn’t matter how you sound – sing your heart out!
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19/09/2025

We still have spaces available for our next Skills for Wellbeing Course in Knutsford starting on the 4th of November.
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If you would like to find out how to attend, please contact us on 01625 469950 to discuss more 📞
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12/09/2025

“There is a consistent link between exposure to flowers and positive psychological health,” explains florist, Sian Wild. “I’ve been surrounded by flowers and plants all my life and have first-hand experience of how they lift the mood of everyone they surround.”
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A Natural Therapy: Yes, flowers can brighten up a dull indoor space - but they offer more than just a pop of colour. Having flowers in a living or working space can help to connect us with nature and remind us where we came from. When we’re with nature, we automatically feel more at home.
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Floral Chemistry: Smelling, arranging and interacting with flowers can help to reduce levels of cortisol (the stress hormone) in the body, which relaxes and calms us.

Colour Me Happy: The human body has a natural emotional response to colour, meaning flowers can be enjoyed by more than just our sense of sight or smell. Brighter colours can boost our mood; whilst greens have a natural calming effect. A colourful bouquet of flowers affects more than just what we see but how we feel, too.
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How blooming lovely! So, why not treat yourself this week with some self-care sunflowers or comfort chrysanthemums?
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10/09/2025

World Su***de Prevention Day 2025
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While su***de prevention should be addressed throughout the year, World Su***de Prevention Day highlights the importance of collective action. As individuals, we can regularly check in on family, friends, colleagues, neighbours and acquaintances – engaging in meaningful conversation and active listening without judgement.
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This year’s theme is ‘Changing the narrative on su***de’, highlighting the importance of starting a conversation about su***de. According to Samaritans, 1 in 4 of us has had suicidal thoughts. They are encouraging people to take action - If you think someone might be suicidal, interrupt their thoughts and show them you care. People with lived experience said talking about their feelings helped when they were feeling suicidal, whether it was with a friend, family member, a helpline or someone else.
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If you are worried and feel you need to share anything that has been shared with you, try to discuss it with the person first. Tell them what you intend to do, who you wish to tell and why.
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In case of an emergency: If you think the person is in immediate danger, make sure they are not left alone and seek urgent help by contacting the emergency services by calling 999.
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Taking care of yourself: It's essential to take care of yourself during this process. Supporting someone in crisis can be emotionally demanding, so reach out for support if you need it.
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If you're struggling with suicidal thoughts: Reach out to someone for support, immediately. Samaritans – Call 116 123 (24/7) | samaritans.org.
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Every chat, no matter how small, builds a more supportive and understanding society. Together, we can make a difference and prioritise su***de prevention, ensuring everyone gets the help they need. Su***de can affect every one of us. By raising awareness, reducing the stigma & encouraging action we can help to reduce the instances of su***de around the world.
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***dePreventionDay

09/09/2025

If you, or someone you know is struggling, there are services who can offer support.

08/09/2025

29/08/2025

Feel-Good Moves and Brain Boosts
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Dancing does wonders for the body, but it’s also a fast-acting tonic for the brain. Just 10 minutes of dancing can raise your pain threshold and flood your system with endorphins, those natural mood-lifters that leave you feeling energised and relaxed.
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A 2023 study from the University of Oxford found that moving in rhythm with others significantly increased feelings of social bonding. And neuroscientist Dr Julia F Christensen explained that dancing is a cognitive multitasker; you’re navigating space, staying in time, reacting to music, and engaging with others, all at once.
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So, how can you dance your way to better health?

Mix it up: Try salsa, line dancing, contemporary, or even just freestyling to your favourite playlist. Different styles challenge your body and brain in different ways.

Stick with it: In one 2023 study, a single 30-minute class boosted spatial memory by 18%. Imagine what regular dancing could do!

Make it social: Dancing with others not only makes it more fun, but helps build connection and motivation.

Get creative: Dance is a space for self-expression — it’s not about rigid rules, it’s about moving your way.

Don't feel the pressure: The real benefits come from enjoying yourself, not perfecting the choreography.
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The best part about dancing is that you don’t need to be good at it. You just need to do it. Whether it’s a spontaneous solo boogie in the kitchen, a Zumba class, or a dancefloor moment at a family wedding...it all counts.
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Dance is one of the rare forms of exercise where joy is the goal. It’s energising, grounding, and fun. So, however you move, keep it light, keep it regular, and most of all, keep it fun. Your mind and body will thank you for it.