Michael Lipo Therapeutic Services

06/12/2024

I am writing more about grief this week because of Grief Awareness Week and in light of the Assisted Dying Bill in the UK. Grief is incredibly personal and often contradictory, bringing about confusing and challenging emotions. If things feel to difficult or intense, the most important thing is to reach out to a friend, family member, support group, or a professional counsellor.

www.mltherapeuticservices.com/blog/grief-awareness-week-emotions

Grief is rarely a single, straightforward emotion. It is a kaleidoscope of feelings that can shift within moments: profound sadness might transform into unexpected anger, then dissolve into a momentary sense of peace, only to be followed by guilt. This emotional turbulence is not a sign of weakness,

05/12/2024

For Grief Awareness Week, ensure you reach out for support - whether that is a support group, friends, family, or a counsellor and therapist. This is an important week to highlight the usefulness of support and network during a difficult period.

https://www.mltherapeuticservices.com/blog/grief-awareness-week-2024

DM to discuss how individual counselling can support you (or a loved one) during that process.

Grief is not a challenge to be conquered, but a deeply personal experience that each individual navigates uniquely. There's no prescribed timeline or "correct" way to grieve. Whether it comes in waves of intense emotion or as a quiet, persistent ache, grief is a testament to the profound l

13/10/2024

I've written a post on and . Discover how mindfulness, counselling, and emotional awareness can transform your journey into parenthood. This article delves into recent research and advice, offering:
• 10 strategies for maintaining a strong relationship while adapting to life with a baby
• Practical tips for emotional well-being and effective communication
• Insights into the benefits of professional counselling for new parents

Learn why acknowledging your feelings, prioritising self-care, and fostering open communication are crucial for thriving in this new chapter of life. Whether you are expecting a , or you are a new parent (or even just considering counselling), this provides a perspective on building resilience and nurturing your relationship amidst the beautiful chaos of early parenthood.

www.mltherapeuticservices.com/blog/relationship-satisfaction-among-new-parents

Discover how counselling, mindfulness, and emotional awareness can transform your journey new parents. This article delves into recent research and expert advice, offering: • 10 strategies for maintaining a strong relationship while adapting to life with a baby • Practical tips for emotional wel...

21/09/2024

I have used several items, images, and worksheets to help clients build on their an awareness of emotions. Many have been useful but this seems to have had the most impact.

The right-side of the image (yellow and green) contains pleasant emotions such as grateful, elated, mellow.
The left-side of the image (red and blue) contains less pleasant emotions such as irritated, miserable, and fuming.

The top half of the image contains emotions with higher energy, activation, or arousal such as jittery, restless, and thrilled.
The bottom half of the image contains emotions with lower energy, activation, or arousal such as cosy, disheartened, and serene.

The reason that this image is useful is because it helps people to understand the emotions can fit into these four categories:
- High energy and high pleasantness
- High energy and low pleasantness
- Low energy and high pleasantness
- Low energy and low pleasantness

If you struggle with recognising what you are experiencing, start with whether you can notice the energy level and how pleasant (or not) you are feeling.
Be curious and explore what emotions fit into the category.
Read up on emotions - there's plenty books out there!
Look up the definitions of emotions.
And, of course, counselling is a great place to start making sense of your experiences and to better understand what is going on for you.

It will help you feel better, help your interactions and relationships, and help you to have more control over your behaviour and decisions.

16/09/2024

Arthur Brooks studies happiness and says that it is not a feeling but a combination of three things - enjoyment, satisfaction, and purpose. To achieve those three components of happiness, establish and maintain four habits:

• Faith - creating a perspective of life that is bigger than you, and investing in things that go beyond your brief, passing experiences. Engage in meaningful activities that create a sense of awe, a sense of connection to things that are large.

• Family - create connections with family members. Or, if that is difficult, create connections with people that might be considered family in a less rigid definition of the word.

• Friends - create real connections with people who do not provide you with transactional sense of satisfaction.

• Work - find work that you can create something meaningful (and you are being rewarded); have work that serves other people.

I think there are many other ways to create a sense of satisfaction and purpose (and enjoyment), but it seems that those four habits (or areas to invest more time into) are good enough. Find your own ways to get a sense of satisfaction (which is achieved through investing into something) and meaning (which comes from doing things that have a positive impact on those around you).

https://www.youtube.com/watch?v=tm58IegGtaA

Arthur Brooks delivers the keynote address at The Atlantic Festival's "In Pursuit of Happiness Forum."Discover the keys to a more fulfilling life and learn h...

09/09/2024

Another great episode by Tim Ferriss. Susan Cain's words on bittersweetness resonated with me in a way I had not expected. I have often been taught (and work with men who have been taught, too) to suppress emotions, to be strong and stoic. Cain's exploration of longing, of the yearning for something more, struck a chord. It is a feeling that we all experience, even if we do not always acknowledge it.

This bittersweetness, this ache for something greater, is not a weakness. It is a signpost, a compass pointing us towards a deeper connection with ourselves. It is a chance to confront our fears, to face our desires head-on.

To embrace this bittersweet journey, start by acknowledging your feelings. Do not bottle them up. Write about them, talk about them, or simply sit with them. Journaling can be a powerful tool for exploring your inner world and understanding the source of friction and tension. Pay attention to the emotions that arise. What stories do they tell you?

Meditation can also be a valuable tool for cultivating a deeper awareness of your inner landscape. By practicing mindfulness, you can learn to observe your thoughts and feelings without judgment. This is the core of .

If you find yourself struggling to navigate these emotions alone, consider seeking help. Counselling can provide a safe space to explore your feelings and develop strategies for coping. Remember, this journey is a personal one. There is no right or wrong way to experience it. By embracing the bittersweetness, you are opening yourself up to growth and fulfilment.

https://youtu.be/3qcXUtUjPlo?feature=shared

Susan Cain on Transforming Pain, Building Your Emotional Resilience, Exploring Sufi Wisdom, Tapping into Bittersweet Songs, and Seeking the Shards of Light |...

06/09/2024

https://onlinelibrary.wiley.com/doi/10.1111/jopy.12967

This is an article about the psychological effects of long-term unemployment. It discusses the relationship between unemployment and feelings of control, disengagement, and social withdrawal. The article also explores the ways in which long-term unemployment can lead to negative emotions and coping mechanisms.

Prolonged unemployment can lead to a decline in well-being, self-esteem, and feelings of personal control, as well as an increase in negative emotions and a decrease in positive emotions. Long-term unemployment can lead to social disconnection and a decline in a positive, healthy identity.

Recommendations to help you cope with unemployment:

* Stay positive: Try to focus on the things you can control. Set small goals and celebrate your achievements, no matter how small they may seem.

* Stay active: Exercise can help boost your mood and reduce stress. Even a short walk can make a difference.

* Stay connected: Maintain your social relationships. Spending time with friends and family can provide support and companionship.

* Stay informed: Keep up-to-date on job openings and industry trends. Networking can also be helpful in finding new opportunities.

* Seek professional help: If you're struggling to cope with unemployment, consider talking to a counsellor or therapist. They can provide guidance and support during this difficult time.

Remember, unemployment is often a temporary situation. With the right strategies and support, you can overcome this challenge and find a new path forward.

Objective and Background The need for control is a fundamental human motivation, that when deprived can lead to broad and substantial changes in human behavior. We aimed to assess the consequences o...

02/09/2024

I hope there are more projects like this - a pilot study in the West Midlands aimed to improve the mental health and self-esteem of teenage boys. It empowered the boys by focusing on moral reasoning and action-based activities to increase the boys' sense of agency and competence!

Other research suggests that to enhance teenagers' moral reasoning using action-based activities, it is useful to get them involved in discussions and role-playing more dilemmas. It can also help them with decision-making and developing empathy.

It might also help them to get involved with the local community, which can develop a sense of responsibility and moral growth.

For parents aiming to improve their children's sense of agency and competence, they can allow teenagers to make more decisions and to provide opportunities to reflect on and learn from the outcomes.

It is (always) useful to model behaviour and show children how to respond to situations, especially if we explain our rationale and reasons, which could involve things that were not chosen.

https://www.bps.org.uk/blog/project-aims-boost-mental-health-and-self-esteem-teenage-boys

As International Men’s Day on Sunday seeks to throw the spotlight on making a positive difference to the wellbeing and lives of men and boys, we explore how one project aims to do that.

25/08/2024

Bergamot essential oil (BEO) has been used for anxiety relief and to produce a calming effect.

BEO has been studied for relaxation, medical anxiety, job-related stress, pain relief, depression, and sleep quality.

There is limited evidence that it:

- May promote relaxation in healthy adults who are not in stressful situations [5][13][14]
- May reduce presurgical and postsurgical anxiety in adults[15][2] but not in children [3][16]
- Might reduce adults’ feelings of job-related stress or burnout, although more research is needed [17][18]
- Might improve sleep in adults when inhaled at night, although more research is needed [1]
- Might have some beneficial effect on mood in postpartum women, although more research is needed [4][6]

DRAWBACKS
"The main drawback of bergamot oil is photosensitivity (sensitivity to light). Cold-pressed bergamot oil contains a phototoxic constituent, so skin topically exposed to bergamot oil may become very photosensitive, developing itching, redness and dark pigmentation — and in some cases, even burning — when exposed to ultraviolet light. The culprits are psoralens found in the cold-pressed oil (primarily bergapten, a phototoxic psoralen also known as 5-methoxypsoralen (5-MOP) or bergamot camphor).[19][20]"

Examine simplifies nutrition and supplementation — through meticulous analysis of the latest scientific research — to help answer your questions on how to be healthier.

23/08/2024

This is a wonderful episode that explores a couple's difficulty with connection, with the biggest obstacle being each others' previous relationships (including family relationships). Listen to understand the importance of:
- Understanding how previous relationships affect our present relationships
- Paying attention to whether we pull away from our partners as a way of coping with a difficult situation
- Paying attention to our sense of self, as it affects how we interpret and react to other people's behaviour

https://www.estherperel.com/podcasts/the-arc-of-love---a-romantic-revival

Esther Perel

This episode contains discussions of a death by su***de. Please take care listening. The su***de of his first wife left four traumatized children in its wake; she's spent six years putting the pieces back together. They're both ready to experience joy in their marriage, but can't quite figure out ho...

15/08/2024

The review article dives into how our breathing patterns and emotions are closely linked. It explains that breathing has a big impact on how we feel. For example, breathing slowly and deeply can help calm us down by affecting certain parts of our brain, while rapid or shallow breathing might make us feel more anxious.

The article points out that this relationship goes both ways — our emotions can change the way we breathe, which can help us manage stress or make it worse. This connection is important for mental health, as understanding how breathing affects emotions could lead to better support for anxiety and stress-related conditions.

The article suggests that by focusing on our breathing, we might be able to control our emotional states more effectively, which could be a game-changer for therapy and self-care.

Recommendations:

Practice Deep Breathing: Engage in deep breathing exercises, such as diaphragmatic breathing, where you focus on taking slow, deep breaths from your belly rather than shallow breaths from your chest. This can help calm your nervous system and reduce feelings of stress or anxiety.

Use Breathing to Manage Stress: Whenever you feel stressed or overwhelmed, take a moment to pause and focus on your breathing. Try the 4-7-8 technique -- inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds. This method can quickly lower stress levels.

Include Breathing Exercises into Your Routine: Set aside a few minutes each day for focused breathing exercises. Consistently practicing controlled breathing can help improve emotional regulation and overall mental well-being.

Mindful Breathing in Daily Activities: Pay attention to your breath during everyday tasks, like walking, cooking, or even sitting at your desk. Mindful breathing can help you stay grounded in the present moment, which is key to reducing anxiety.

Use Breath to Enhance Meditation: If you practice meditation, focus on your breath as an anchor for your attention. This can help deepen your meditation practice and further enhance its calming effects on your mind and emotions.

Breathing is a vital rhythmic motor behavior with a surprisingly broad influence on the brain and body. The apparent simplicity of breathing belies a complex neural control system, the breathing central pattern generator (bCPG), that exhibits diverse operational modes to regulate gas exchange and co...

14/08/2024

The first Neural Network newsletter provides actionable tools, including a 12 step guide, to improve sleep.