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Leva Counselling

Hjem
Norge
Oslo
Leva Counselling

I offer in-person meetings in Oslo or online therapy. To make a booking or to schedule a free initial phone chat, please contact me via email or phone.

Welcome, I'm Malin a bilingual (swe & eng) Counsellor specialising in assisting busy individuals to reduce stress and anxiety, and develop a more sustainable lifestyle.

23/10/2024

Powerful Perspective Changer for half glass full mindsets 🥃

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Do you find yourself experiencing life through a negative filter?

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Always noting the challenges and difficulties with every single thing?

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This simple exercise can gradually shift your perspective, to start viewing things differently.

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It doesn’t mean your feelings or thoughts aren’t valid or that you need to force yourself to be more positive. Quite the opposite.

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The idea is to adopt a more realistic and balanced mindset, through noticing the small things to be thankful for.

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Every evening before going to bed, write down or note in your mind:

What
Went
Well
Today and
Why

Through making this slight attention shift, you’re likely to gradually start to notice positives that you’re grateful for.

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For more information on changing perspectives, read my article on Cognitive Restructuring published by the Wellness Society.

15/10/2024

Secrets to cope during the dark season…

As the days are gradually getting shorter here in the Northern hemisphere, many people feel imbalanced;

You might experience;

👉🏻a lack of energy
👉🏻an increased need for sleep
👉🏻difficulties concentrating
👉🏻social withdrawing (hibernating)

📈At this time of the year many people experience an increase in melatonin levels, which impacts our ability to stay awake.

🌄The lack of light might lead to lower levels of serotonin (sometimes called the happy hormone) and influences our wellbeing. Controls our mood, appetite and sleep.

⏰The lower light levels may disrupt the timing of your internal body clock (circadian rhythm), making it more imbalanced.

Some simple lifestyle changes can really make a difference; (please consult with your GP before making any changes that might impact your health)

💡morning exposure to daylight therapy lamp, increases serotonin levels and reduces overproduction of melatonin.
☕️limit coffee to the morning
🚶‍♂️daily walks to get natural light exposure
💊increase intake of D-vitamins
🍽️ eat a seratonin boosting diet containing tryptophan (eggs, pineapples, tofu, cheese, salmon, high fibre foods, nuts and seeds) add probiotics and mix with carbohydrates (Healthline, 2022)
💃engage in regular enjoyable exercise, if strenuous exercise isn’t your idea of fun, do some dancing, 5 min online workout or try out a new activity.
👩‍💼seek out professional support from a therapist to support you through a challenging time.
👭meet up with friends/family. Feeling connected is important to prevent depression from developing.

Please be aware, too much serotonin can cause Serotonin Syndrome, a serious condition that can be life threatening.

Disclaimer: please note as always the information provided is for educational and information purposes only and solely as a self help tool for your own use.

08/10/2024

Work better not harder this coming World Mental Health Day💚

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This year’s theme for WMHD on the 10th of October is; “It’s Time to Prioritise Mental Health in the Workplace”.

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The focus isn’t only on working conditions impacting staff health, but also highlighting the harmful effect on high unemployment rates in young people on their emotional and physical health.

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Below are some ideas on activities you could introduce in your place at work;

👍🏻 Start the weekly team meeting on a positive note, mention one thing that went well this week and/or one person’s help you appreciate.

⏰Schedule in regular 5 min breaks throughout the day, where you alternate between a breathing exercise, stretch, walk, mindfully drinking some water or herbal tea.

🍴Weather allowing, eat your lunch outside or organise a lunch meeting at a favourite restaurant

🌲Book in walking meetings (preferably in nature or in a park)

🙅‍♀️Establish firmer boundaries at work through learning assertiveness techniques (sign up for a course or 1-1 therapy)

🗣️ Speak to yourself in a more caring voice, it’s so much more motivating.

🚶‍♂️Take the stairs instead of the lift.

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Remember, small everyday habits of change can really make a difference in the long run.

Look after yourself 💚

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For more helpful suggestions to living a life more aligned with what’s important to you, sign up for my monthly newsletter in the bio.

25/09/2024

How do you improve your happiness at work?

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As we’re celebrating international week of happiness at work 🥳, here’s a few ideas on how to increase you and your colleagues mood during the working week;

🍴Book a team pot luck lunch where everyone brings their favourite dish

🌲Arrange one walking meeting a week to get off your desk and get into nature

🙋‍♀️Organise a community support event close to your coworkers heart

📚Start up a book/running/cycling/pottery club

🧘🏼‍♀️Invite staff to a lunchtime desk yoga session

❤️Provide positive feedback to your colleagues or manager explain what you appreciate about them

📝Start weekly team meeting with inviting everyone to state one task that has gone well

💪🏻Take the stairs instead of the lift

🔥Share an inspirational TED talk or quote with someone at work

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Suggestions above were inspired by

I would love to hear what you do to make your time at work a positive experience in the comments below.

18/09/2024

What if I told you that…

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You don’t have to be at your lowest, to ask for support 🛟

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In my latest blog I explore;

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How to Successfully Relocate: Strategies to Get You Unstuck and Moving Forward.

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Once the moving dust 💨has settled many internationals find themselves entering a stagnation phase.

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It’s often characterised by low mood, stemming from feelings of:

➡️ loneliness
➡️ isolation
➡️ loss of purpose
➡️ lack of professional fulfillment
➡️ guilt for leaving family behind or uprooting children

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This in turn can decrease your self esteem and have a negative impact on how you view

👉🏻 yourself
👉🏻 your abilities
👉🏻 the environment

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Making it even harder to adjust to the new country, find purpose and build new and maintain old relationships.

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In this piece I explore how you can use the following strategies

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❤️ Establish your community
🔎 Discover your purpose
💪🏻 Build strong partner relationships

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To build a solid base from which to navigate your new surroundings.

👉🏻Find out more in the link in my bio

#

11/09/2024

💬 A simple question - can change a life...

Tomorrow the 12th of September, is the National Day of Action of R U OK? Day Below follows information from this organisation.

Over time a lot of things in life can happen. Whether it’s your friend, colleague, family member, partner, the people you care about go through life’s ups and downs all the time.

Through engaging in regular meaningful conversations, you can build trust and normalise talking about what’s really going on. When people are struggling, they then know they can turn to you to talk to.

First make sure you are ready through checking in with yourself.

👉 Am I in a good headspace?
👉 Am I willing to genuinely listen?
👉 Can I give as much time as needed?

Then check; Am I prepared? Do I understand/accept that…

👉 If I ask how someone is, the answer could be, “no I’m not ok”?
👉 I can’t fix someone else’s problems?
👉 They might not be ready to talk? or they might not want to talk with me?

Picked my moment? Have I...

👉 Chosen somewhere relatively private and comfy?
👉 Figured out a time that will be good for them to chat?
👉 Made sure I have enough time to chat properly?

Below is a helpful structure to follow:

1. Ask RUOK? Through open questions in a concerned and friendly approach
2. Listen with an open mind, encourage exploring the questions deeper, summarise in your own words
3. Encourage action, how they can support themselves, how you or an expert might be able to assist
4. Check in, schedule a reminder to get in touch and show care

For more thorough advise on how to manage a challenging conversation, please visit https://www.ruok.org.au

05/09/2024

⏰Don’t miss out on the last remaining spots to join⏳

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Looking for some practical tools 🛠️to deal with stress?

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Next week we’re launching a unique Stress Management Course through Mind and Body work offered in collaboration with
The course is designed with busy professionals/parents struggling to manage everyday life stress in mind.

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Learn to identify your stress triggers. Manage overwhelm through gaining therapeutic skills, mindfulness, yoga practises and breathwork in a small group setting.

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The course will cover:

👉🏻 What stress is
👉🏻 identify burnout warning signs
👉🏻 Learn practical tools & strategies

🗓️When: 11 Sep to 16 Oct
📍Where: Oslo International School, Bekkestua
🇬🇧Language: English
🎟Tickets: Register via link in bio (6 sessions, 12 hours for 2,400 NOK)

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Any queries pls send me a DM.

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Disclaimer: this course is a self-help development course and not a replacement for professional medical advise, diagnosis or treatment. Don’t disregard or delay seeking medical advise because of participation in this course.

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04/09/2024

📬The September newsletter is out!

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In this issue we’re exploring resources and looking at new research to assist you living a more balanced life.

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Sign up in the link in the bio to receive your own personal copy🗞️

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26/08/2024

Looking for some practical tools 🛠 to deal with stress?

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Im super excited to share the launch of a unique Stress Management Course through Mind & Body work offered in collaboration with

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The course is designed with busy professionals/parents struggling to manage everyday life stress in mind.

•

Learn to identify your stress triggers. Manage overwhelm through gaining therapeutic skills, mindfulness, yoga practises and breathwork in a small group setting.

•

The course will cover:

👉🏻what stress is
👉🏻identify burnout warning signals
👉🏻learn practical tools & strategies

🗓When: 11 Sep to 16 Oct
📍Where: Oslo International School, Bekkestua
🇬🇧Language: English
🎟Tickets: Please register via link in bio above. (6 sessions, 12 hours for 2,400 NOK)

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Any queries, pls send me a DM.

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Disclaimer: this course is a self-help development course and not a replacement for professional medical advise, diagnosis or treatment. Don’t disregard or delay seeking medical advise because of participation in this course.

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19/08/2024

How can I manage stress better?

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This is the most common question I receive as a counsellor specialising in this field.

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Unfortunately there’s not a simple answer. Experiencing overwhelm and stress is a very personal experience. It manifests in various ways depending on your personal background and current circumstances.

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However, I’m super excited to announce the launch of an empowering self development stress management course in collaboration with where we will explore this topic in greater depth and develop practical tools to build resilience.

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Watch your feed for more information arriving very soon.

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Please note, there will only be a limited amount of spaces available. For more information please send me a DM. Reserve your spot now at:

www.louiseantippas.com

06/06/2024

Overthinking🤔 used to be my speciality…

I predicted potential worst-case scenarios and ruminated about past decisions or mistakes.

Got caught up in spiralling 🌪 “what if…” thoughts, which prevented me from acting.

Oh no, I wasn’t overanalysing things 😂.

From my perspective, I was considering multiple solutions that would be productive, proactive, and prevent me from making the same mistakes again🤞🏻.

Unwittingly, I would fixate on things that I could not change, improve, or control.

This made me feel stuck and unable to come up with a clear solution.

Overthinking became a problem. It left me stressed, anxious and exhausted.

Training in cognitive behaviour therapy (CBT) and practicing mindfulness really helped me to process information more effectively and be more present.

Among other things, I’ve learnt that…

💭The way you think; has a huge impact on the way you feel and behave.

👉🏻 Certain modes of thinking and behaving once served a strategic function. As you grow and change, these might not work for you anymore.

🧠Our brain is an incredibly flexible and adaptable organ. You can unlearn patterns of thinking and acting, replacing it with more helpful techniques.

⏳It is never too late to change the way you think, feel and behave.

Occasionally I still overthink, but I’m now better equipped with supportive techniques.

Cognitive Behaviour Therapy (CBT) is an evidence-based therapy, which can be impactful when feeling stuck in life and you want to change unhelpful ways of thinking, feeling and behaving.

CBT uses practical self-help strategies to improve your quality of life. It can be an effective way to treat depression and anxiety.

📞 Get in touch to learn how I might be able to help you feel more calm, present and in control.

28/05/2024

How to cope when friends move✈️

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The excitement of the end of the year often comes with the sadness of saying goodbye to people moving on to new places.

👥 Before you both part ways; explain your intentions. If you want to continue the friendship remind them that you would like to stay close.

☎️ A good way to continue the relationship is to not communicate strictly through Social Media. Relationships need phone/zoom calls to continue the relationship. Plan future trips to strengthen the bond and something to look forward to.

💃🕺🏻Process your emotions through creating new memories such as a leaving party, dinner, beach trip, hike or another activity you loved doing together. Relive and capture the special experiences you’ve shared together through editing a movie or make a photo keepsake book.

🥰 Speak to yourself in a supportive voice. It’s fine to not feel excited and happy about your friend’s move. It’s only human to experience sadness about the changing nature of the relationship. It might seem fluffy, but research has demonstrated that self-compassion is strongly linked to our mental health and well being.

🙋‍♀️Reach out and avoid isolating yourself. It can hurt to feel left behind, try to still maintain connection with others.

🤝It takes on average five longer conversations to connect and create a new friendship bond. Share something personable and relatable and stay attentive. Kindness is also a trait rated highly in a future friend.

📬For more information on how to feel better. Sign up for my monthly newsletter, link in bio above.

via .app

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Balders Gate 11
Oslo
0263

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Tirsdag	09:00 - 17:00
Onsdag	09:00 - 17:00
Torsdag	09:00 - 17:00

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+4792277753

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https://www.levacounselling.com/

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