Mind-Health Psychological Services

01/01/2025

#2025


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31/12/2024

Life can be more pleasurable if done slowly and deliberately. So my New Year's resolution is to find a more natural rhythm and pace.
Roger Allen (PhD) in his blog captures these sentiments consicely when he writes the following excerpt:

"cramming more tasks into each day or week may push me into a harried state of dissatisfaction. I can never enjoy the moment or look back with satisfaction on how far I’ve come because I’m driven to get on to the next daily task or goal. And to make matters worse, I feel stressed when I hit a roadblock (as I’m writing) or if I don’t get everything done on a particular day.

And so I want to slow down in this new year. I certainly don’t intend to give up on my dreams or the goals which fuel me and contribute to my sense of meaning and purpose. But I do want to pursue them with awareness of the natural rhythms of my life—my age and health, my mental and emotional bandwidth, my commitment to the people around me, and my desire to find pleasure and joy in the day-to-day journey."

What are your new year's resolutions for the year 2025.

Happy new year everyone! With much love from the team!

25/12/2024

Don't forget to fill your cup this holiday season. Merry Christmas everyone!

20/12/2024

19/12/2024

18/12/2024

19/11/2024

A dysfunctional family is characterized by unhealthy patterns of communication, conflict, and behavior that negatively impact the well-being of its members. In these families, communication is often hindered by misunderstandings or silence, roles are unclear (children act as parents and vice versa), emotional expression is extreme, boundaries are blurred, conflict is frequent and unresolved, addictive behaviors may be prevalent, and parenting is inconsistent. family members don’t feel safe and supported and their emotional and/or physical needs may not be met.

Growing up in a dysfunctional family can leave children emotionally scarred, and affect them throughout their lives. Hurtful family environments may include the following (Hall, 2017):

1. Aggression: Behaviors typified by belittlement, domination, lies and control.
2. Limited affection: The absence of physical or verbal affirmations of love, empathy and time spent together.
3. Neglect: No attention paid to another and discomfort around family members.
4. Addiction: Parents having compulsions relating to work, drugs, alcohol, s*x and gambling.
5.Violence: Threat and use of physical and s*xual abuse.

Luckily it's never too late to learn healthy relationship habits and how to set boundaries. Seeking therapy is an important step in healing childhood trauma and breaking the pattern of abuse

16/11/2024

In an unpredictable world, it's easy to get caught up in stress and anxiety. Grounding techniques offer a practical way to pull your focus back from what's worrying you and return you to the present moment. They're especially helpful for calming the body's fight-or-flight response and achieving a more balanced state of mind.

The 5-4-3-2-1 technique is one of the easiest mindfulness strategies designed for managing stress and anxiety, as it can be done almost anywhere and at any time. It’s also one of the most effective. Using the fives sense to ground you in the present moment, this is how it works.

The 54321 technique involves looking around you and finding five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By focusing on these things, kids can shift their attention away from stress and anxiety and into the present moment.

15/11/2024

There are many ways to cope with mental health struggles, including:

Self-care

Prioritize getting enough sleep, eating a healthy diet, and exercising regularly. You can also try relaxing activities, practicing gratitude, and focusing on the positive. 

Identify triggers
Learn what causes your stress and what coping techniques work for you. You can keep a journal or work with a therapist to identify triggers and develop a plan. 

Practice mindfulness
Mindfulness is a psychological process of paying attention to the present moment. You can try using an app that provides relaxation exercises or tips for practicing mindfulness. 

Connect with otherReach out to friends and family who can help you cope. You can also try volunteering in your community or doing small acts of kindness. 

Take care of your physical health
Your physical and mental health are connected. Getting enough sleep and eating a healthy diet can help improve your mood and reduce stress and anxiety. 

Set goals
Set goals and priorities for yourself. You can also try taking on a new responsibility at work or learning a new skill. 

If you or someone you know is in crisis, you can can you can reach us at mindhealthpsychologicalservice@gmail.com or DM us to book a therapy session today!

13/11/2024

Call a time out and take a quick personal inventory, how are you doing today? What do you need to make your day a little easier? What is your body communicating to you today. Checking in with yourself can help ground you and help you keep focused

wellnesswednesday

13/11/2024

When our partners have moods it’s difficult in relationships because it can trigger us. They can remind us of silences or sulks from our histories so our reactions can be fear-based due to these associations.

When we experienced the moods of the adults and older siblings in our childhood family home they perhaps had a negative impact on us and our well-being. Now as adults when we live with our partners, the environment is very similar and when someone has a mood, it triggers us in to fear and powerlessness.

Intense negative atmospheres are difficult to handle when we’re young and it imprints into us certain scripts. For eg: ‘it’s not good when other people are upset’, ‘I can’t cope with weird feelings’ or ‘I need to do something to fix this’.

Supporting a partner in a bad mood can take many different forms, says Sabrina Romanoff, PsyD, a clinical psychologist and relationship expert. “It can range from giving them a hug, to giving them some space, to hashing it out with them. Follow their lead and be open to what’s best for them at the moment.”