Personal & Relationship Counselling.

24/07/2024

HIDDEN STORIES

In this book, "The Myth of Normal", Gabor Maté suggests that there are often "hidden stories" behind our difficulty or inability to say no. And he suggests that they come from " limiting core beliefs about ourselves", what transactional analysts call "Scripts" we learn in childhood, and live out afterwards. He suggests that the following are examples of familiar stories;

1. Saying no means I can't handle something. It's a sign of weakness. I have to be strong.
2. I have to be "good" to deserve being loved. If I say no, I'm not lovable.
3. I'm responsible for how other people feel & what they experience. I mustn't disappoint anyone.
4. I'm not worthy unless I'm doing something useful.
5. If people knew how I really felt, they wouldn't like me.
6. If I turned down my friend / spouse / colleague / parent / neighbour, I would feel deservedly guilty.
7. It's selfish to say no.
8. It's not loving to have anger.

Maybe we forget that they 𝐚𝐫𝐞 𝐨𝐧𝐥𝐲 stories - we think and act as if they're true!!!

Les Parsons, July 2024.

11/07/2024

𝐅𝐢𝐠𝐡𝐭-𝐨𝐫-𝐟𝐥𝐢𝐠𝐡𝐭; 𝐨𝐮𝐫 𝐛𝐨𝐝𝐲'𝐬 𝐚𝐮𝐭𝐨𝐦𝐚𝐭𝐢𝐜 𝐫𝐞𝐚𝐜𝐭𝐢𝐨𝐧 𝐭𝐨 𝐬𝐭𝐫𝐞𝐬𝐬 𝐨𝐫 𝐝𝐚𝐧𝐠𝐞𝐫

𝐓𝐡𝐞 𝐅𝐢𝐠𝐡𝐭-𝐨𝐫-𝐅𝐥𝐢𝐠𝐡𝐭 𝐑𝐞𝐬𝐩𝐨𝐧𝐬𝐞: 𝐻𝑜𝑤 𝑂𝑢𝑟 𝐵𝑟𝑎𝑖𝑛 𝑅𝑒𝑎𝑐𝑡𝑠 𝑡𝑜 𝑇ℎ𝑟𝑒𝑎𝑡𝑠
The brain is a complex organ that regulates many aspects of our physical and psychological well-being. It constantly processes information from our senses and the environment, and responds accordingly. However, when the brain perceives something as a potential threat, it activates a system that prepares us to stay and deal with the danger or run away to safety.

𝐓𝐡𝐞 𝐀𝐧𝐜𝐢𝐞𝐧𝐭 𝐒𝐮𝐫𝐯𝐢𝐯𝐚𝐥 𝐌𝐞𝐜𝐡𝐚𝐧𝐢𝐬𝐦
The term 𝑓𝑖𝑔ℎ𝑡-𝑜𝑟-𝑓𝑙𝑖𝑔ℎ𝑡 comes from our ancient ancestors when they were faced with danger and had to choose; either 𝑓𝑖𝑔ℎ𝑡 𝑜𝑟 𝑓𝑙𝑒𝑒.

The 𝑓𝑖𝑔ℎ𝑡-𝑜𝑟-𝑓𝑙𝑖𝑔ℎ𝑡 response, also known as the acute stress response, refers to the physiological reaction that occurs when we encounter something mentally or physically terrifying. Imagine facing a wild animal or an imminent danger - your body gears up for action.

𝐓𝐡𝐫𝐞𝐞 𝐒𝐭𝐚𝐠𝐞𝐬 𝐨𝐟 𝐅𝐢𝐠𝐡𝐭-𝐨𝐫-𝐅𝐥𝐢𝐠𝐡𝐭:
1. 𝐀𝐥𝐚𝐫𝐦 𝐒𝐭𝐚𝐠𝐞: During this stage, the central nervous system ramps up, preparing your body to fight or flee. The sympathetic nervous system activates, leading to increased heart rate, your blood pressure rises and breathing rate increases and becomes shallow. Hormones like adrenaline, noradrenaline and cortisol flood your system.

2. 𝐑𝐞𝐬𝐢𝐬𝐭𝐚𝐧𝐜𝐞 𝐒𝐭𝐚𝐠𝐞: Your body attempts to normalise and recover from the initial elevated fight-or-flight response - this happens in 3/1000 of a second in perceiving the threat, and we decide whether to confront the danger, freeze or flee. These changes to our body help us act appropriately and rapidly, usually, our body will return to its natural state after 20 to 60 minutes after the perceived threat has gone.

3. 𝐄𝐱𝐡𝐚𝐮𝐬𝐭𝐢𝐨𝐧 𝐒𝐭𝐚𝐠𝐞: If these stages occur repeatedly over time and there is a prolonged sense of danger you will experience ongoing stress and anxiety and risk developing physical and mental health problems.

You are probably already aware of the phrase Fight-or-Flight but there are 3 other survival reactions when we feel threatened, 𝐅𝐫𝐞𝐞𝐳𝐞, 𝐅𝐥𝐨𝐩 𝐚𝐧𝐝 𝐅𝐫𝐢𝐞𝐧𝐝 which make up our defensive fear responses - also known as 𝐭𝐡𝐞 𝐟𝐢𝐯𝐞 𝐅’𝐬.

When faced with danger each of the 𝑓𝑖𝑣𝑒 𝐹’𝑠 has its own hope for a possible outcome, 𝑡ℎ𝑎𝑡 𝑖𝑠 𝑡𝑜 𝑠𝑡𝑎𝑦 𝑎𝑙𝑖𝑣𝑒 and depending on the nature of the situation, each of these defences reduce our being a threat to our attacker.

Our 𝒂𝒄𝒕𝒊𝒗𝒆 𝒅𝒆𝒇𝒆𝒏𝒄𝒆𝒔 are to;
• 𝐅𝐫𝐢𝐞𝐧𝐝 – to befriend our attacker in the hope of appeasing the situation
• 𝐅𝐢𝐠𝐡𝐭 – physically and verbally responding to the threat - showing aggression
• 𝐅𝐥𝐢𝐠𝐡𝐭 – to run away from the situation
Our 𝒑𝒂𝒔𝒔𝒊𝒗𝒆 𝒅𝒆𝒇𝒆𝒏𝒄𝒆𝒔 are to;
• 𝐅𝐫𝐞𝐞𝐳𝐞 – in order to avoid detection or you ‘just froze’ and unable to shout or call for help
• 𝐅𝐥𝐨𝐩 – to flop or feint; to minimise harm when you have no other option (as above) in the hope you will be left alone

In the modern world, that same mechanism can sometimes be triggered by everyday stressors or imagined threats. But understanding its origins can empower us to manage it more effectively. So, next time fear creeps in, take a deep breath, acknowledge it, and remember that your brain is doing its ancient job!

15/05/2024

14/05/2024

Good call BACP, we know talking helps, add walking and bending then mending is more likely.

08/05/2024

30/04/2024

17/04/2024

𝐈𝐬 𝐲𝐨𝐮𝐫 𝐜𝐨𝐮𝐧𝐬𝐞𝐥𝐥𝐨𝐫 𝐚 𝐠𝐨𝐨𝐝 𝐟𝐢𝐭 𝐟𝐨𝐫 𝐲𝐨𝐮?

There are so many counsellors offering a vast range of different therapies and approaches that it’s hard to know how to make the right choice, but it is so important that we do.

Finding the right counsellor, one who you can connect and feel safe with is important. Therapy can be a powerful tool for healing and growth, but only if you have a 𝑐𝑜𝑚𝑝𝑒𝑡𝑒𝑛𝑡 and 𝑡𝑟𝑢𝑠𝑡𝑤𝑜𝑟𝑡ℎ𝑦 professional by your side. It can be difficult when we are feeling vulnerable and in need of help to be confident enough to choose someone.

At Personal and Relationship Counselling (PRC) in Plymouth we offer a free 15-minute telephone consultation prior to booking a first appointment. Recommendations are good, but if you don’t have one, a telephone conversation can help and don’t be afraid to say 'no thank you’, a good counsellor will be understanding.

You can be assured that each counsellor has been handpicked, chosen for their 𝑐𝑜𝑚𝑝𝑒𝑡𝑒𝑛𝑐𝑦 and 𝑝𝑟𝑜𝑓𝑒𝑠𝑠𝑖𝑜𝑛𝑎𝑙𝑖𝑠𝑚, 𝑒𝑚𝑝𝑎𝑡ℎ𝑦 and 𝑐𝑜𝑚𝑝𝑎𝑠𝑠𝑖𝑜𝑛. We’ve checked their 𝑞𝑢𝑎𝑙𝑖𝑓𝑖𝑐𝑎𝑡𝑖𝑜𝑛𝑠 and 𝑒𝑥𝑝𝑒𝑟𝑖𝑒𝑛𝑐𝑒, making sure that all are on the BACP Register of Counsellors and Psychotherapists or an equivalent professional body.

You can read about our counsellors on ‘Our Therapists’ website page;
ℎ𝑡𝑡𝑝𝑠://𝑝𝑙𝑦𝑚𝑜𝑢𝑡ℎ𝑐𝑜𝑢𝑛𝑠𝑒𝑙𝑙𝑖𝑛𝑔.𝑐𝑜𝑚/𝑜𝑢𝑟-𝑐𝑜𝑢𝑛𝑠𝑒𝑙𝑙𝑜𝑟𝑠-𝑡ℎ𝑒𝑟𝑎𝑝𝑖𝑠𝑡𝑠/

We offer a range of 𝑎𝑝𝑝𝑟𝑜𝑎𝑐ℎ𝑒𝑠 and 𝑡𝑒𝑐ℎ𝑛𝑖𝑞𝑢𝑒𝑠 to suit individual needs and find the fit that’s right for you.

If we can’t meet your requirements, we will make recommendations of other trusted local Plymouth counsellors.

Here are some 𝑠𝑘𝑖𝑙𝑙𝑠, 𝑡𝑟𝑎𝑖𝑡𝑠 and 𝑝𝑟𝑜𝑓𝑒𝑠𝑠𝑖𝑜𝑛𝑎𝑙 𝑏𝑒ℎ𝑎𝑣𝑖𝑜𝑢𝑟𝑠 skills, to look out for in your counsellor.

𝐆𝐨𝐨𝐝 𝐂𝐨𝐮𝐧𝐬𝐞𝐥𝐥𝐢𝐧𝐠 𝐒𝐤𝐢𝐥𝐥𝐬:

• 𝐀𝐜𝐭𝐢𝐯𝐞𝐥𝐲 𝐋𝐢𝐬𝐭𝐞𝐧𝐢𝐧𝐠: A good therapist will 𝑝𝑎𝑦 𝑐𝑙𝑜𝑠𝑒 𝑎𝑡𝑡𝑒𝑛𝑡𝑖𝑜𝑛 to what you're saying and 𝑎𝑠𝑘 𝑐𝑙𝑎𝑟𝑖𝑓𝑦𝑖𝑛𝑔 𝑞𝑢𝑒𝑠𝑡𝑖𝑜𝑛𝑠. If you feel misunderstood or unheard - that's a problem.
• 𝐅𝐨𝐜𝐮𝐬𝐞𝐝 𝐚𝐭𝐭𝐞𝐧𝐭𝐢𝐨𝐧: Does your therapist seem 𝑏𝑜𝑟𝑒𝑑, 𝑡𝑖𝑟𝑒𝑑, 𝑝𝑟𝑒𝑜𝑐𝑐𝑢𝑝𝑖𝑒𝑑 or 𝑑𝑖𝑠𝑒𝑛𝑔𝑎𝑔𝑒𝑑. If so, you're not getting the focused attention you deserve.
• 𝐀𝐝𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝐘𝐨𝐮𝐫 𝐒𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐂𝐨𝐧𝐜𝐞𝐫𝐧𝐬: Therapists should and be able to ℎ𝑒𝑎𝑟 your issues and 𝑢𝑛𝑑𝑒𝑟𝑠𝑡𝑎𝑛𝑑 the impact they have on you, and tailor appropriate responses to meet your needs. If they seem stuck in one method or aren't able to manage with your issue - you may need to find a 𝑏𝑒𝑡𝑡𝑒𝑟 𝑓𝑖𝑡.
• 𝐍𝐨𝐧-𝐣𝐮𝐝𝐠𝐞𝐦𝐞𝐧𝐭𝐚𝐥: Therapy needs to be a safe space to explore difficult emotions. If you feel 𝑗𝑢𝑑𝑔𝑒𝑑 or 𝑎𝑠ℎ𝑎𝑚𝑒𝑑 this isn’t going to help you - indicating it isn't a 𝑔𝑜𝑜𝑑 𝑓𝑖𝑡.
• 𝐖𝐨𝐫𝐤𝐢𝐧𝐠 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫: Therapy should be a 𝑐𝑜𝑙𝑙𝑎𝑏𝑜𝑟𝑎𝑡𝑖𝑣𝑒 process with your counsellor helping you to explore deeper and stay with the difficult feelings - rather than handing out simplistic, generic advice and platitudes.
• 𝐌𝐚𝐤𝐢𝐧𝐠 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬: While you might experience some emotional discomfort processing difficult topics, you should generally feel some sense of ℎ𝑒𝑎𝑙𝑖𝑛𝑔 𝑎𝑛𝑑 ℎ𝑜𝑝𝑒 moving forward.

𝐌𝐚𝐢𝐧𝐭𝐚𝐢𝐧𝐢𝐧𝐠 𝐏𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥 & 𝐄𝐭𝐡𝐢𝐜𝐚𝐥 𝐬𝐭𝐚𝐧𝐝𝐚𝐫𝐝𝐬:

• 𝐊𝐞𝐞𝐩𝐢𝐧𝐠 𝐭𝐨 𝐀𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭 𝐓𝐢𝐦𝐞𝐬/𝐒𝐜𝐡𝐞𝐝𝐮𝐥𝐢𝐧𝐠: Having a 𝑟𝑒𝑔𝑢𝑙𝑎𝑟 time for your counselling is helpful. Frequent 𝑐𝑎𝑛𝑐𝑒𝑙𝑙𝑖𝑛𝑔 or 𝑟𝑒𝑠𝑐ℎ𝑒𝑑𝑢𝑙𝑖𝑛𝑔 of appointments by your therapist shows a lack of respect for your time and can disrupt your progress in therapy.
• 𝐑𝐞𝐥𝐞𝐯𝐚𝐧𝐭 𝐀𝐝𝐯𝐢𝐜𝐞: Remember that therapists should stay within their 𝑎𝑟𝑒𝑎 𝑜𝑓 𝑒𝑥𝑝𝑒𝑟𝑡𝑖𝑠𝑒. If yours is giving medical, legal or financial advice - that's not OK.
• 𝐂𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭𝐢𝐚𝐥𝐢𝐭𝐲: Counsellors are required to keep your information private, with some exceptions. If you feel your therapist might be 𝑔𝑜𝑠𝑠𝑖𝑝𝑖𝑛𝑔 about you or 𝑠ℎ𝑎𝑟𝑖𝑛𝑔 details inappropriately, that's a concern.
• 𝐑𝐞𝐬𝐩𝐞𝐜𝐭𝐢𝐧𝐠 𝐘𝐨𝐮𝐫 𝐁𝐨𝐮𝐧𝐝𝐚𝐫𝐢𝐞𝐬: If your counsellor 𝑠ℎ𝑎𝑟𝑒𝑠 too much personal information about themselves, 𝑝𝑟𝑒𝑠𝑠𝑢𝑟𝑒𝑠 you to socialise outside of sessions, asks you for gifts or personal favours or makes 𝑢𝑛𝑤𝑎𝑛𝑡𝑒𝑑 physical contact - that’s a red flag.

𝐓𝐫𝐮𝐬𝐭 𝐲𝐨𝐮𝐫 𝐢𝐧𝐬𝐭𝐢𝐧𝐜𝐭𝐬: Sometimes the chemistry just isn't right. If you feel uncomfortable or unsafe with your therapist, it's important to find someone else, someone you can connect with. If you do notice any of the red flags and warning signs it’s time to look for a new therapist.

If you have any concerns, please feel free to contact us.

06/04/2024

If there's something on your mind, you can always talk to us about it.

📱 116 123

06/04/2024

Anxiety is the natural outcome of feeling unsafe. But what does it mean to be unsafe or even safe? It surely means a million different things to different people, and has its roots in our evolutionary history. It's not therefore always obvious what it is that's triggered our anxiety.
Read more about six steps to manage anxiety: https://www.carolynspring.com/blog/six-steps-to-managing-anxiety.

06/04/2024

Breathe. It’s okay, you’ll figure it out! 💚💚
🎨Astrovibes

20/03/2024

𝐅𝐞𝐞𝐥𝐢𝐧𝐠 𝐭𝐡𝐞 𝐒𝐭𝐫𝐚𝐢𝐧? 𝐂𝐨𝐮𝐧𝐬𝐞𝐥𝐥𝐢𝐧𝐠 𝐒𝐮𝐩𝐩𝐨𝐫𝐭 𝐢𝐧 𝐏𝐥𝐲𝐦𝐨𝐮𝐭𝐡 𝐟𝐨𝐫 𝐓𝐡𝐨𝐬𝐞 𝐖𝐡𝐨 𝐒𝐞𝐫𝐯𝐞

𝐀𝐫𝐞 𝐲𝐨𝐮 𝐚 𝐦𝐞𝐦𝐛𝐞𝐫 𝐨𝐟 𝐭𝐡𝐞 𝐚𝐫𝐦𝐞𝐝 𝐟𝐨𝐫𝐜𝐞𝐬, 𝐞𝐦𝐞𝐫𝐠𝐞𝐧𝐜𝐲 𝐬𝐞𝐫𝐯𝐢𝐜𝐞𝐬, 𝐍𝐇𝐒 𝐧𝐮𝐫𝐬𝐞 𝐨𝐫 𝐝𝐨𝐜𝐭𝐨𝐫, 𝐇𝐌 𝐩𝐫𝐢𝐬𝐨𝐧 𝐬𝐞𝐫𝐯𝐢𝐜𝐞 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐭𝐡𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐨𝐟 𝐬𝐭𝐫𝐞𝐬𝐬? You're not alone. Plymouth is home to many heroes who dedicate themselves to keeping us safe and healthy. But even the strongest of us need support sometimes.

𝐀𝐭 𝐏𝐑𝐂 𝐜𝐨𝐮𝐧𝐬𝐞𝐥𝐥𝐢𝐧𝐠 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐨𝐧 𝐭𝐡𝐞 𝐁𝐚𝐫𝐛𝐢𝐜𝐚𝐧 𝐢𝐧 𝐏𝐥𝐲𝐦𝐨𝐮𝐭𝐡, 𝐰𝐞 𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐬𝐞 𝐢𝐧 𝐩𝐫𝐨𝐯𝐢𝐝𝐢𝐧𝐠 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭𝐢𝐚𝐥 𝐜𝐨𝐮𝐧𝐬𝐞𝐥𝐥𝐢𝐧𝐠 𝐚𝐧𝐝 𝐩𝐬𝐲𝐜𝐡𝐨𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐬𝐞𝐫𝐯𝐢𝐜𝐞𝐬 𝐭𝐚𝐢𝐥𝐨𝐫𝐞𝐝 𝐭𝐨 𝐭𝐡𝐞 𝐮𝐧𝐢𝐪𝐮𝐞 𝐧𝐞𝐞𝐝𝐬 𝐨𝐟 𝐬𝐞𝐫𝐯𝐢𝐜𝐞 𝐩𝐞𝐫𝐬𝐨𝐧𝐧𝐞𝐥 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡𝐜𝐚𝐫𝐞 𝐩𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥𝐬. . We understand the challenges you face, from the pressures of deployment to the emotional toll of daily emergencies.

𝐎𝐮𝐫 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞𝐝 𝐚𝐜𝐜𝐫𝐞𝐝𝐢𝐭𝐞𝐝 𝐭𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭𝐬 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐰𝐢𝐭𝐡 𝐚 𝐯𝐚𝐫𝐢𝐞𝐭𝐲 𝐨𝐟 𝐢𝐬𝐬𝐮𝐞𝐬, 𝐢𝐧𝐜𝐥𝐮𝐝𝐢𝐧𝐠:
• 𝐒𝐭𝐫𝐞𝐬𝐬 𝐚𝐧𝐝 𝐚𝐧𝐱𝐢𝐞𝐭𝐲
• 𝐏𝐓𝐒𝐃 (𝐏𝐨𝐬𝐭-𝐓𝐫𝐚𝐮𝐦𝐚𝐭𝐢𝐜 𝐒𝐭𝐫𝐞𝐬𝐬 𝐃𝐢𝐬𝐨𝐫𝐝𝐞𝐫)
• 𝐃𝐞𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧
• 𝐑𝐞𝐥𝐚𝐭𝐢𝐨𝐧𝐬𝐡𝐢𝐩 𝐩𝐫𝐨𝐛𝐥𝐞𝐦𝐬
• 𝐖𝐨𝐫𝐤-𝐥𝐢𝐟𝐞 𝐛𝐚𝐥𝐚𝐧𝐜𝐞
• 𝐌𝐨𝐫𝐚𝐥 𝐢𝐧𝐣𝐮𝐫𝐲

𝐖𝐞 𝐨𝐟𝐟𝐞𝐫 𝐚 𝐬𝐚𝐟𝐞 𝐚𝐧𝐝 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐢𝐯𝐞 𝐬𝐩𝐚𝐜𝐞 𝐟𝐨𝐫 𝐲𝐨𝐮 𝐭𝐨 𝐞𝐱𝐩𝐥𝐨𝐫𝐞 𝐲𝐨𝐮𝐫 𝐟𝐞𝐞𝐥𝐢𝐧𝐠𝐬 𝐚𝐧𝐝 𝐝𝐞𝐯𝐞𝐥𝐨𝐩 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐜𝐨𝐩𝐢𝐧𝐠 𝐦𝐞𝐜𝐡𝐚𝐧𝐢𝐬𝐦𝐬. We believe that everyone deserves to feel well, and we're here to help support you in addressing your emotional wellbeing.

𝐇𝐞𝐫𝐞'𝐬 𝐰𝐡𝐚𝐭 𝐬𝐞𝐭𝐬 𝐮𝐬 𝐚𝐩𝐚𝐫𝐭:
• 𝐖𝐞 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐰𝐨𝐫𝐥𝐝. Our therapists have experience working with service personnel and healthcare professionals, and they are familiar with the specific challenges you face, both Steve and Nigel served in the armed forces.

• 𝐖𝐞 𝐨𝐟𝐟𝐞𝐫 𝐟𝐥𝐞𝐱𝐢𝐛𝐥𝐞 𝐚𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭𝐬. We know that your schedule can be demanding, so we offer appointments at your convenience.

• 𝐖𝐞 𝐚𝐫𝐞 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭𝐢𝐚𝐥. Everything you discuss in therapy will be kept confidential, except in limited circumstances where the law requires us to disclose information.

𝐃𝐨𝐧'𝐭 𝐰𝐚𝐢𝐭 𝐮𝐧𝐭𝐢𝐥 𝐲𝐨𝐮'𝐫𝐞 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐭𝐨 𝐜𝐨𝐩𝐞. 𝐓𝐚𝐤𝐞 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐬𝐭𝐞𝐩 𝐭𝐨𝐰𝐚𝐫𝐝𝐬 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐨𝐝𝐚𝐲.
𝐂𝐨𝐧𝐭𝐚𝐜𝐭 𝐮𝐬 𝐟𝐨𝐫 𝐚 𝐟𝐫𝐞𝐞 𝟏𝟓-𝐦𝐢𝐧𝐮𝐭𝐞 𝐩𝐡𝐨𝐧𝐞 𝐜𝐨𝐧𝐬𝐮𝐥𝐭𝐚𝐭𝐢𝐨𝐧 𝐭𝐨 𝐝𝐢𝐬𝐜𝐮𝐬𝐬 𝐲𝐨𝐮𝐫 𝐧𝐞𝐞𝐝𝐬.

07/03/2024

𝐁𝐨𝐨𝐤𝐬 𝐰𝐨𝐫𝐭𝐡 𝐫𝐞𝐚𝐝𝐢𝐧𝐠 𝐚𝐛𝐨𝐮𝐭 𝐌𝐞𝐧𝐭𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡

We’ve found the following books on mental health to be useful and want to share them with you. Mental health has many facets and choosing a book is subjective, it depends on individual needs and preferences. However, considering the main counselling issues brought to us here at PRC in Plymouth, we regard the following books on the topic the most informative.

𝐅𝐨𝐫 𝐮𝐧𝐝𝐞𝐫𝐬𝐭𝐚𝐧𝐝𝐢𝐧𝐠 𝐭𝐫𝐚𝐮𝐦𝐚 𝐚𝐧𝐝 𝐢𝐭𝐬 𝐞𝐟𝐟𝐞𝐜𝐭𝐬:

• 𝐓𝐡𝐞 𝐁𝐨𝐝𝐲 𝐊𝐞𝐞𝐩𝐬 𝐭𝐡𝐞 𝐒𝐜𝐨𝐫𝐞: 𝐁𝐫𝐚𝐢𝐧, 𝐌𝐢𝐧𝐝, 𝐚𝐧𝐝 𝐁𝐨𝐝𝐲 𝐢𝐧 𝐭𝐡𝐞 𝐇𝐞𝐚𝐥𝐢𝐧𝐠 𝐨𝐟 𝐓𝐫𝐚𝐮𝐦𝐚 𝑏𝑦 𝐵𝑒𝑠𝑠𝑒𝑙 𝑣𝑎𝑛 𝑑𝑒𝑟 𝐾𝑜𝑙𝑘: This book explores the physical and psychological effects of trauma and offers evidence-based methods for healing.
• 𝐖𝐡𝐚𝐭 𝐇𝐚𝐩𝐩𝐞𝐧𝐞𝐝 𝐭𝐨 𝐘𝐨𝐮? 𝐂𝐨𝐧𝐯𝐞𝐫𝐬𝐚𝐭𝐢𝐨𝐧𝐬 𝐨𝐧 𝐓𝐫𝐚𝐮𝐦𝐚, 𝐑𝐞𝐬𝐢𝐥𝐢𝐞𝐧𝐜𝐞, 𝐚𝐧𝐝 𝐇𝐞𝐚𝐥𝐢𝐧𝐠 𝑏𝑦 𝐵𝑟𝑢𝑐𝑒 𝑃𝑒𝑟𝑟𝑦 𝑎𝑛𝑑 𝑂𝑝𝑟𝑎ℎ 𝑊𝑖𝑛𝑓𝑟𝑒𝑦: : This book explores the impact of childhood trauma on mental and physical health and offers insights on building resilience and healing.

𝐅𝐨𝐫 𝐦𝐚𝐧𝐚𝐠𝐢𝐧𝐠 𝐚𝐧𝐱𝐢𝐞𝐭𝐲 𝐚𝐧𝐝 𝐬𝐭𝐫𝐞𝐬𝐬:

• 𝐌𝐚𝐲𝐛𝐞 𝐘𝐨𝐮 𝐒𝐡𝐨𝐮𝐥𝐝 𝐓𝐚𝐥𝐤 𝐭𝐨 𝐒𝐨𝐦𝐞𝐨𝐧𝐞 𝑏𝑦 𝐿𝑜𝑟𝑖 𝐺𝑜𝑡𝑡𝑙𝑖𝑒𝑏: This memoir by a therapist explores the experiences of both the therapist and the client, offering insights into therapy and mental health challenges.
• 𝐓𝐡𝐞 𝐀𝐧𝐱𝐢𝐞𝐭𝐲 𝐚𝐧𝐝 𝐏𝐡𝐨𝐛𝐢𝐚 𝐖𝐨𝐫𝐤𝐛𝐨𝐨𝐤 𝑏𝑦 𝐸𝑑𝑚𝑢𝑛𝑑 𝐽. 𝐵𝑜𝑢𝑟𝑛𝑒: This practical guide provides self-help strategies for managing anxiety and phobias, including relaxation techniques, cognitive behavioural therapy (CBT), and exposure therapy.

𝐅𝐨𝐫 𝐬𝐞𝐥𝐟-𝐜𝐨𝐦𝐩𝐚𝐬𝐬𝐢𝐨𝐧 𝐚𝐧𝐝 𝐬𝐞𝐥𝐟-𝐚𝐜𝐜𝐞𝐩𝐭𝐚𝐧𝐜𝐞:

• 𝐓𝐡𝐞 𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐖𝐚𝐲 𝐓𝐡𝐫𝐨𝐮𝐠𝐡 𝐃𝐞𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧 𝐛𝐲 𝐌𝐚𝐫𝐤 𝐖𝐢𝐥𝐥𝐢𝐚𝐦𝐬 𝐚𝐧𝐝 𝐉𝐨𝐡𝐧 𝐓𝐞𝐚𝐬𝐝𝐚𝐥𝐞: 𝑏𝑦 𝑀𝑎𝑟𝑘 𝑊𝑖𝑙𝑙𝑖𝑎𝑚𝑠 𝑎𝑛𝑑 𝐽𝑜ℎ𝑛 𝑇𝑒𝑎𝑠𝑑𝑎𝑙𝑒: This book teaches mindfulness-based cognitive therapy (MBCT) techniques for preventing and managing depression.
• 𝐓𝐡𝐞 𝐆𝐢𝐟𝐭𝐬 𝐨𝐟 𝐈𝐦𝐩𝐞𝐫𝐟𝐞𝐜𝐭𝐢𝐨𝐧 𝑏𝑦 𝐵𝑟𝑒𝑛𝑒́ 𝐵𝑟𝑜𝑤𝑛: : This book explores the importance of vulnerability, self-compassion, and authenticity in mental and emotional well-being.

𝐅𝐨𝐫 𝐧𝐚𝐯𝐢𝐠𝐚𝐭𝐢𝐧𝐠 𝐫𝐞𝐥𝐚𝐭𝐢𝐨𝐧𝐬𝐡𝐢𝐩𝐬 𝐚𝐧𝐝 𝐛𝐨𝐮𝐧𝐝𝐚𝐫𝐢𝐞𝐬:

• 𝐀𝐭𝐭𝐚𝐜𝐡𝐞𝐝: 𝐓𝐡𝐞 𝐍𝐞𝐰 𝐒𝐜𝐢𝐞𝐧𝐜𝐞 𝐨𝐟 𝐀𝐝𝐮𝐥𝐭 𝐀𝐭𝐭𝐚𝐜𝐡𝐦𝐞𝐧𝐭 𝐚𝐧𝐝 𝐇𝐨𝐰 𝐈𝐭 𝐂𝐚𝐧 𝐇𝐞𝐥𝐩 𝐘𝐨𝐮 𝐅𝐢𝐧𝐝 - 𝐚𝐧𝐝 𝐊𝐞𝐞𝐩 - 𝐋𝐨𝐯𝐞 𝑏𝑦 𝐴𝑚𝑖𝑟 𝐿𝑒𝑣𝑖𝑛𝑒 𝑎𝑛𝑑 𝑅𝑎𝑐ℎ𝑒𝑙 𝑆.𝐹. 𝐻𝑒𝑙𝑙𝑒𝑟: This book explores attachment styles and their impact on romantic relationships
• 𝐒𝐞𝐭 𝐁𝐨𝐮𝐧𝐝𝐚𝐫𝐢𝐞𝐬, 𝐅𝐢𝐧𝐝 𝐏𝐞𝐚𝐜𝐞: 𝐀 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐑𝐞𝐜𝐥𝐚𝐢𝐦𝐢𝐧𝐠 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝑏𝑦 𝑁𝑒𝑑𝑟𝑎 𝐺𝑙𝑜𝑣𝑒𝑟 𝑇𝑎𝑤𝑤𝑎𝑏: This book teaches readers how to set healthy boundaries in their personal and professional lives.

𝐅𝐨𝐫 𝐦𝐞𝐦𝐨𝐢𝐫𝐬 𝐚𝐧𝐝 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐬𝐭𝐨𝐫𝐢𝐞𝐬:

• 𝐓𝐡𝐞 𝐍𝐨𝐨𝐧𝐝𝐚𝐲 𝐃𝐞𝐦𝐨𝐧: 𝐀𝐧 𝐀𝐭𝐥𝐚𝐬 𝐨𝐟 𝐃𝐞𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧 𝐛𝐲 𝐀𝐧𝐝𝐫𝐞𝐰 𝐒𝐨𝐥𝐨𝐦𝐨𝐧: 𝑏𝑦 𝐴𝑛𝑑𝑟𝑒𝑤 𝑆𝑜𝑙𝑜𝑚𝑜𝑛: This Pulitzer Prize-winning book explores the history, science, and personal experience of depression.
• 𝐄𝐥𝐞𝐚𝐧𝐨𝐫 𝐎𝐥𝐢𝐩𝐡𝐚𝐧𝐭 𝐢𝐬 𝐂𝐨𝐦𝐩𝐥𝐞𝐭𝐞𝐥𝐲 𝐅𝐢𝐧𝐞 𝑏𝑦 𝐺𝑎𝑖𝑙 𝐻𝑜𝑛𝑒𝑦𝑚𝑎𝑛: This heart-warming novel tells the story of a socially awkward woman who learns to connect with others.

𝐈𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐜𝐨𝐧𝐜𝐞𝐫𝐧𝐞𝐝 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡, 𝐢𝐭 𝐢𝐬 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐭𝐨 𝐫𝐞𝐚𝐜𝐡 𝐨𝐮𝐭 𝐭𝐨 𝐚 𝐪𝐮𝐚𝐥𝐢𝐟𝐢𝐞𝐝 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡 𝐩𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥. 𝐇𝐞𝐫𝐞 𝐚𝐭 𝐏𝐑𝐂 𝐜𝐨𝐮𝐧𝐬𝐞𝐥𝐥𝐢𝐧𝐠 𝐢𝐧 𝐏𝐥𝐲𝐦𝐨𝐮𝐭𝐡 𝐰𝐞 𝐜𝐚𝐧 𝐨𝐟𝐟𝐞𝐫 𝐚 𝐫𝐚𝐧𝐠𝐞 𝐨𝐟 𝐭𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭𝐬 𝐰𝐡𝐨 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐛𝐨𝐨𝐤 𝐚𝐧 𝐚𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭 𝐰𝐢𝐭𝐡, 𝐨𝐫 𝐡𝐚𝐯𝐞 𝐚𝐧 𝐢𝐧𝐢𝐭𝐢𝐚𝐥 𝟏𝟓-𝐦𝐢𝐧𝐮𝐭𝐞 𝐜𝐡𝐚𝐭, 𝐣𝐮𝐬𝐭 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐨𝐮𝐭 𝐰𝐡𝐞𝐭𝐡𝐞𝐫 𝐰𝐞 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐨𝐫 𝐠𝐮𝐢𝐝𝐞 𝐲𝐨𝐮.

Here are some additional resources that you may find helpful:
• The National Health Service (NHS) has a website with information about mental health https://www.nhs.uk/every-mind-matters/
• Mind is a mental health charity that provides information and support https://www.mind.org.uk/
• Samaritans is a charity that provides emotional support to anyone in distress https://www.samaritans.org/how-we-can-help/contact-samaritan/