Mark Hamilton Counselling and Psychotherapy

Mark Hamilton Counselling and Psychotherapy I am an experienced psychotherapist dedicated to helping your mental well-being.

18/10/2024

🔄 Shift Your Perspective: A Key to Emotional Balance 🔄

When emotions run high, it’s easy to get stuck in negative thinking or feel overwhelmed. But did you know that shifting your perspective can help you regulate those emotions and find a new way forward?

Here’s how shifting your perspective can work wonders for your emotional health:

1️⃣ Zoom Out: In the heat of the moment, everything feels intense and immediate. Try stepping back and looking at the bigger picture. Ask yourself, “Will this matter a month or a year from now?” Shifting to a broader view can make the situation feel less overwhelming.

2️⃣ Challenge Negative Thoughts: Emotions can make us jump to conclusions or think in extremes. When you notice thoughts like “I always mess things up” or “This will never get better,” try challenging them. Ask, “Is this really true?” or “What’s another way to see this?”

3️⃣ Practice Empathy: Shifting your perspective can also mean seeing things from someone else’s point of view. If someone’s actions upset you, take a moment to consider what they might be feeling or experiencing. This can ease frustration and create more understanding.

4️⃣ Focus on What You Can Control: Sometimes we feel powerless, but there’s always something we can control—our reactions, our mindset, or our next step. Shifting your focus to what’s within your power can help you feel more grounded and less reactive.

✨ By learning to shift your perspective, you gain flexibility in how you handle emotions, making it easier to stay calm, centered, and clear-headed.

16/10/2024

🌬️ Pause & Breathe: A Simple Tool for Emotional Balance 🌬️

Ever feel overwhelmed by emotions and unsure how to calm yourself down? One of the simplest yet most powerful techniques for emotion regulation is learning to Pause & Breathe. Here’s why it works:

1️⃣ The Power of the Pause: When emotions start to take over—whether it’s anger, stress, or anxiety—give yourself permission to pause. Take a moment to step back from the situation before reacting. This brief break can prevent you from saying or doing something you might regret later.

2️⃣ Breathe Deeply: Once you've paused, focus on your breathing. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. This sends signals to your brain that it's time to relax. Deep breathing slows your heart rate, calms your nervous system, and helps you think more clearly.

3️⃣ Respond, Don’t React: After you’ve paused and taken a few breaths, you’ll notice that you feel more in control. This gives you space to respond thoughtfully instead of reacting impulsively.

🌱 Why It Matters: Emotions can feel intense and overwhelming, but by pausing and breathing, you create a moment of mindfulness that helps you regain control. It’s a small practice with BIG benefits for your mental and emotional well-being.

Next time you're feeling stressed or emotional, remember to take a pause and just breathe. It’s amazing how much a few seconds can shift your entire experience.

14/10/2024

🧠 Name It to Tame It: Mastering Your Emotions 🧠

Did you know that simply naming your emotions can help you feel more in control? It’s true! When we acknowledge what we’re feeling, we take the first step in managing those emotions.

🔑 Here’s how "Name It to Tame It" works:

1️⃣ Pause and Notice: Before reacting, take a deep breath and ask yourself, "What am I feeling right now?" It could be anger, sadness, frustration, or even a mix of emotions.

2️⃣ Label the Emotion: Once you’ve identified it, give it a name. Saying “I’m feeling anxious” or “I’m feeling overwhelmed” allows you to separate yourself from the emotion instead of letting it take over.

3️⃣ Shift Perspective: When you put a label on your emotion, you create a bit of distance. This makes it easier to choose how to respond rather than react impulsively.

4️⃣ Practice Makes Progress: The more you practice identifying and naming your emotions, the easier it becomes to manage them, leading to better emotional health and well-being.

Remember, emotions are valid, but they don’t have to control you. By naming them, you can begin to tame them and make more empowered choices!
✨ Start practicing today and see how this simple tool can transform your emotional responses.

11/10/2024

🌍 World Mental Health Day: You Are Not Alone 🌍

If you or someone you know is struggling with mental health, there is help available. Don’t hesitate to reach out—there’s always someone ready to listen. Here are some helplines and resources in the UK for anyone in need of support:

📞 Helplines for Immediate Support:

Samaritans (24/7) – Call 116 123
For anyone in emotional distress or experiencing a crisis.

Mind – Call 0300 123 3393 or Text 86463
Offering advice and support to empower anyone experiencing a mental health problem.

SHOUT (24/7 Text Service) – Text 85258
A free, confidential, and anonymous text service for anyone in crisis.

YoungMinds (Parents Helpline) – Call 0808 802 5544
Supporting parents and caregivers who are worried about a child or young person's mental health.

CALM (Campaign Against Living Miserably) – Call 0800 58 58 58 or Webchat
For anyone feeling down or who needs to talk, open 5 pm to midnight every day.

BEAT (Eating Disorders Helpline) – Call 0808 801 0677
Offering support for anyone affected by eating disorders.

Rethink Mental Illness – Call 0808 801 0525
Providing practical advice and information to anyone affected by mental illness.

💚 You Are Not Alone 💚

If you’re facing a mental health crisis, reaching out for support can make all the difference. Let’s support each other and spread the word that help is available. Every call, text, or message could save a life.

10/10/2024

🌍 World Mental Health Day is Today! 🌍

Today is a powerful reminder that mental health matters—for everyone, every day. This World Mental Health Day, let’s take time to reflect, care, and act to support our mental well-being and that of those around us.

💡 What Can You Do Today?

1. Check In with Yourself: Take a moment to pause and reflect on how you’re feeling.

2. Prioritise self-care, whether it’s a quiet moment, a deep breath, or a conversation with a friend.

3. Reach Out: Don’t underestimate the power of checking in on someone else. A kind word or a listening ear can make all the difference.

Break the Stigma: Talk about mental health openly. Share your story or encourage someone else to share theirs. Together, we can create a supportive community.
Remember, mental health is just as important as physical health. Let’s make it a priority today—and every day. 💚

If you or someone you know is struggling, don’t hesitate to reach out for help. You don’t have to face it alone.

09/10/2024

Here are some ideas to make this World Mental Health Day impactful:

💡 For Others:

Reach Out – Check in on a loved one who might be struggling. A simple "How are you?" can go a long way.

2. Offer a Listening Ear – Sometimes, people just need someone to listen without judgment.

3. Encourage Self-Care – Remind those around you that it’s okay to take time for themselves and seek support when needed.

08/10/2024

Here are some ideas to make this World Mental Health Day impactful:

💡 For Yourself:

1. Start a New Self-Care Routine – Try something small, like journaling, meditation, or a morning walk.

2. Unplug – Take a break from social media for a day or even a few hours to focus on your own thoughts.

3. Talk About It – Share how you’re really feeling with a trusted friend or family member. Open up about mental health.

07/10/2024

Today is World Smile Day, but not every smile reflects happiness. Sometimes, a smile can hide anxiety, depression, or struggles that are hard to talk about. Check in with your loved ones, because sometimes behind the brightest smiles, there might be a need for support 💙

This October 10th, take a moment to reflect on what you can do differently to prioritise your mental well-being and supp...
07/10/2024

This October 10th, take a moment to reflect on what you can do differently to prioritise your mental well-being and support others around you. Small steps can create lasting change.

02/10/2024

Managing thoughts: ⏸️ Learn to Pause Before Reacting
When thoughts trigger strong emotions, it’s easy to react impulsively—whether that’s withdrawing, becoming anxious, or acting in ways that don’t align with your true self. Pausing gives you the power to choose your next step. The more you practice pausing, the better you become at responding intentionally rather than reacting automatically.
Pro Tip:
Use a simple grounding technique like taking three deep breaths. This not only calms your nervous system but also creates a small moment of clarity where you can ask, “What’s the best way for me to respond to this thought?”

01/10/2024

🌿 Practice Mindful Awareness
The first step to managing your thoughts is to become aware of them without immediately reacting. Often, we get stuck in autopilot, letting thoughts dictate how we feel and act. Practicing mindfulness helps you notice your thoughts as they happen, without judgment. It creates space between you and the thought, so you don’t get swept away by it.
🔑 Try this:
When a thought arises, label it. For example, if you think, “I’m not good enough,” pause and say to yourself, “I’m noticing a thought that says I’m not good enough.” This simple act of labelling gives you distance from the thought, helping you see it for what it is—just a mental event, not reality.

30/09/2024

How do you manage your thoughts? We’ve all been there—those moments when a thought comes out of nowhere and completely takes over. Maybe it’s a worry about the future, a memory from the past, or a negative belief about yourself. You try to ignore it, push it away, or argue with it, but somehow, it keeps coming back stronger. It’s exhausting.
Our minds are thought-generating machines. It’s completely normal for thoughts to come and go throughout the day, often without our control. But here's the empowering part: while you can’t always choose what thoughts arise, you can choose how you respond to them. And that choice makes all the difference.

Thoughts are like passing clouds—they come and go. Just because you think something doesn’t mean it’s true or that it needs your attention. Our brains are wired to create thoughts constantly, and many of them are based on fear, doubt, or past experiences. The key is learning to observe them, not be controlled by them.
💡 Tip: When a negative or intrusive thought arises, remind yourself: "This is just a thought, not a fact."

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