NHS East Cheshire Talking Therapies

15/03/2026

15th March 2026 is Long COVID Awareness Day
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In 2023 Long Covid patients, caregivers and allies began this Long Covid awareness campaign to unite people across the globe to:
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Increase Long Covid visibility
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Share information to try to prevent COVID infections
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Empower patients
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Share support and resources
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Educate about the symptoms of Long Covid
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Highlight the need to fund relevant research
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At NHS East Cheshire Talking Therapies we offer a 6-week Skills for Wellbeing - Long Term Health Conditions Course aimed at teaching people how to live well alongside their long term health conditions. We offer this course either online or in-person so that there are options that suit everyone's lifestyle. If you are interested in finding out more, please contact us on 01625 469950.
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13/03/2026

Friday 13th March 2026 is World Sleep Day!
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Sleep is essential for our mind and body to repair and recover, aid wound healing and cleanse our brains of waste product. Poor sleep is often a feature of anxiety and depression but can also be the symptom that causes anxiety and depression to be maintained. Sleep is also a topic we focus on during our Skills for Wellbeing Courses, highlighting it's importance and impact on our mental health.
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The process of sleep hygiene allows the brain and body to quiet themselves and prepare for a good night of sleep. This includes healthy habits and relaxation routines such as:
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Fixed bedtime and wake time: the circadian rhythms of the body work better when bedtime and wake time is the same each day
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Exercise: people who don’t have enough physical activity during the day may struggle to sleep at night, so be sure to take a brisk walk or practice other cardio several hours before bedtime.
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Cut back on caffeine: as a stimulant, caffeine can make the mind and body active, so it’s best to avoid coffee, tea or other caffeinated beverages at least 6 hour prior to bedtime.
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Room temperature: keep the bedroom between 60 and 67 degrees F or 16-19 degrees C.
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Give 30 minutes for bedtime routine: instead of expecting to fall asleep right away, calculate half an hour to wind down with soft music, light stretching or reading a boring book.
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Dim the lights: tell the brain it’s time to sleep by lowering the lights.
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Unplug: At least 60 minutes prior to bedtime, turn off the computer, television, smartphone or other devices as the blue lights can interfere with good sleep rhythms.
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Practice meditation: deep breathing and mindfulness practices before bed can help the brain to release the stress of the day which sets the stage for better sleep.
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06/03/2026

Overthinking is exhausting. It can disrupt sleep, amplify anxiety and cause problems when making decisions.
There isn’t a magic switch that can turn our brains off when we are at home (sadly!) But there are a few small interventions that experts suggest can make a difference.
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Set a time boundary on decisions: If a decision isn’t life-changing, give yourself a limit. “I’ll think about this for 20 minutes, then I’ll choose.” Not because it doesn’t matter but because your energy does.
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Aim for “good enough”: Not every email needs to be a masterpiece. Not every plan needs to be optimal. If it meets your criteria and aligns with your values, it’s probably enough.
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Notice the spiral early: Overthinking often has a familiar flavour. When you catch it, gently label it: “Ah. I’m spiralling.” That bit of awareness can loosen its grip.
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Move your body: A walk. A stretch. Even making a cup of tea or having a short conversation with someone else. Changing your physical state can interrupt the pattern mentally.
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Practice self-compassion: Overthinking is often rooted in caring about doing well, being kind, not getting it wrong. Instead of criticising yourself for it, try acknowledging that intention. Then remind yourself that you don’t have to solve everything tonight.
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Reframe: Sometimes it helps to ask: Will this matter in a week? A month? A year? If the honest answer is “probably not,” that can be permission to let go.
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02/03/2026

25/02/2026

Find out more about Health Anxiety:
https://www.nhs.uk/mental-health/conditions/health-anxiety/

20/02/2026

Please reach out to one of these services if you are struggling.

16/02/2026

The half term school holidays can be a stressful time for parents and carers. The lack of usual routines and support can lead to struggles balancing childcare and work, and can lead to experiencing short term changes in children’s behaviour.
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The school holidays are a time to be celebrated, not feared. Here are some tips on how to stay well this half term.
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📃Make a Plan - Before the school holidays begin, have your children brainstorm some activity ideas that you can do together as a family. Involving your children in making plans for the school holiday not only helps them feel involved in decisions but it gives them something to look forward to.

🧘Practice Mindfulness Exercises - Mindfulness exercises can really help to quiet an anxious mind, giving you a chance to reset on even the most hectic of days.

⏲️Schedule Downtime - Remember that you don’t have to be doing exciting things all the time during the holidays for it to be a well rounded and nourishing time for your family. Even if it's just half an hour, give yourself time to recharge.

🏄Try Something New - Why not use the holidays as a time for your family to try something new in a safe and supportive environment.

🤳Digital Detox - With posts showing family days out with well-behaved, immaculately dressed, angelic-looking children, comparison can feel unavoidable. This can put unnecessary stress on parents and make them feel like they’re not doing enough. Take breaks away from your phone and social media and focus on being present in the moment.
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13/02/2026

Waiting, it turns out, is one of the simplest ways we practise self-control every day.
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Even short pauses – so pausing before replying, ordering, or buying - can cool our impulses and help us make better long-term choices. It’s a small act, but it can have big payoffs for our learning, relationships, performance and wellbeing.
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Research into waiting itself is still fairly new. But early studies show that it can shape how we think, listen and reflect.
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Of course, not all waiting feels positive. For those of us who like to stay busy or productive, waiting can feel uncomfortable or even wasteful. However, there’s value in learning to wait well. Here are a few simple, evidence-based ways to turn those idle moments into something productive:
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Savouring: Sometimes, the countdown is just as enjoyable as the event itself. Research shows that savouring what we look forward to helps us prolong pleasure and boosts happiness - every time we think about what’s coming, we get a small burst of joy.
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Gratitude: There are many moments in life where we have no option but to wait. But these moments can also give us an opportunity to feel gratitude. Pausing to reflect on what you’re grateful for can make waiting less about the frustration or worry you’re feeling and more about appreciation.
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Meaning making: Waiting can become a mini rest rather than a nuisance. Re-framing how you think about the situation can change the experience. When we connect waiting to a sense of purpose, waiting gains direction and meaning.
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Mindfulness: Irritable waiting moments can be cues to practise mindfulness. Mindfulness involves paying full attention to the present moment, and looking at it with curiosity and acceptance. Use waiting as a cue to tune in. Notice what’s happening around you - the sounds, sensations, your breath. Mindfulness transforms impatience into presence and may even help to improve your wellbeing by helping you to relax and regulate emotions.
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So next time you find yourself waiting, try resisting the urge to fill the space. Instead, take a breath. There’s more happening in that moment than you might think.
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11/02/2026

In you are struggling with Social Anxiety, we can support you.

10/02/2026

We have a range of courses offered online over Teams or in person at a location in East Cheshire.