My lovely, talented friend @yattire has started up sound bath classes. I have been blessed enough to experience it!
Sound Baths are incredibly relaxing and beneficial to mental health. Researchers have found that sound waves can reduce blood pressure as well as enhance sleep and memory. Binaural beats, tones played simultaneously that are close in pitch but not identical, can be found in a sound bath session. Studies show these sounds can reduce anxiety and enhance mood states. Sound has been found to be a useful “brain exerciser”, helping to improve cognitive functioning and help with mental and emotional health.
I would really recommend having a go if you want a change to mindfulness and experience an escapism that can help heal you at the same time.
Loss of desire, also known as low libido. Can affect women at certain times of life.
There are many obvious times such as during pregnancy, after having a baby, during menopause. However some women experience most of the time.
Low libido can have a range of physical or psychological causes, including:
*Stress
*Depression
*Excessive drug use or alcohol.
*Medication side effects
*Hormone issues (drop in testosterone)
*Relationship issues
And many more reasons. If you are struggling with low libido it is worth visiting your GP in the first instance. They can assess for any physiological aspects. If ruled out sex therapy can help assist you in reconnecting with your sexuality and help with any relational issues.
We all know the "New Year, New Me" phrase that is thrown around regularly this time of the year. We set high expectations for ourselves and attempt to change those pesky "flaws" that we see.
Many of our resolutions actually re-enforce most of the negative conceptions we already have and guilt begins to flourish when the resolutions fall through.
Instead, why not allow this year to be the one when you put your own needs first, to honour where you are and what you've accomplished no matter what.
Can you make this the year of asking for help and allowing yourself to accept support? To be guilt free and self compassionate?
Life is too short and too uncertain to spend it surrounded by things that drain you. Perhaps 2019 can be about taking stock of what and who feed your soul and get more of it!
Eating disorders.
I have worked extensively with those suffering with eating disorders in the past, and I know that Christmas time can be the most challenging time of year. It’s incredibly difficult to get away from food, alongside comments that people may make and the pressure to be 'festive' around food. Christmas is a time that the eating disorder thoughts and feelings are trying to battle and punish you. It wants you to feel anxious and afraid so that you will want to stick to the routines and rules even more. So, planning in advance can put the power back in your hands.
· First things first: Be aware of your inner critic and negative comments. If you are feeling overwhelmed, don’t be hard on yourself. Ask yourself, ‘what do I need to do to make my Christmas day enjoyable and not make me panic?’
· Planning Christmas dinner in advance. This may range from portions sizes, distractions after dinner (if purging is something that happens for you), serving yourself/serving away from the table.
· Understanding who may be there on Christmas day may assist also, in which case you could do a seating plan so you’re not sitting beside the family gossip!
· Hopefully you have a loved one who you can talk to about what is worrying you most about this time of the year and can perhaps assist you. Asking them to tell family/friends not to comment on weight or appearance, developing a little signal between the two of you for when things become too much, explaining to them what your triggers may be and what coping mechanisms may help.
· SEED has some great downloads that may be of use to you, or family members on their website.
· BEAT have their helpline open over Christmas
Anxiety is isolating and can feel like it is eating you up from the inside. The physical manifestations can be debilitating and exhausting. If you look closely at anxiety, you can begin to see that our thoughts, feelings, behaviours and physical symptoms all interact and combine to keep our anxiety going. Things like mindfulness, distraction techniques, CBT skills can assist with alleviating it. However it's important to get to the root cause. Talk to a friend, family manner or therapist to understand yourself better and what is triggering it.
Suffering in silence with anxiety only exasperates it.
Breasts play a substantial role in female sexual pleasure. When nipples are full of nerves, during an MRI study, it was found that stimulating the nipple lights up the same part of the brain that is linked to the genitals. A study carried out, reported that touching the nipples/breasts causes or enhances sexual arousal in approximately 82% of young women. When aroused, a woman’s breasts can swell to up to 25% of their normal size, and become more sensitive. Stimulating the nipples releases neurochemicals like; Dopamine and Oxycontin. This in turn causes the vagina to swell and lubricate.
There is far less study on the importance of nipple use for men, however one piece of research done in 2006 reported that 52% of men get aroused by nipple play.
People with Vaginas and Vulvas get to know yours! Explore it and educate yourself. Take a hand mirror and have a look. It may seem scary, it may seem uncomfortable but getting to know it will go a long way. @ri.davino
Some facts you say!?:
The vagina produces its own protective substances to get rid of unwanted fluids and bacteria. Avoid those feminine washes, they can unbalance your PH.
The Gspot wasn't 'officially' discovered till 1940. It's an area around 2cm inside the top section of the vagina. Not every woman has it though.. so don't worry too much!
The average vagina is only around three inches in size and stretching to four when aroused. But is flexible to accommodate any size! Also they do shrink back to their natural size after birth.
This week @michelleobama spoke about her miscarriages and IVF stating that she felt "lost and alone". For millions of people, the disclosure that she and Barack Obama used IVF treatment to conceive is an act of generosity. IVF is 40 years old now but is still met with stigma. Alongside this 1 in 4 pregnancies end in a miscarriage.
It seems at times that the reality of conceiving and challenges for many are muted. As Mrs Obama says in her book: "We sit in our own pain, thinking that somehow we're broken."
Suicide is the single biggest killer of men aged under 45 in the UK. Men remain three times as likely to take their own lives than women. 4,382 men committed suicide last year in the UK. There is a preconceived notion that those who commit suicide are unwell or have had huge life obstacles. Actually, 75% of people who take their own lives have never been diagnosed with a mental health problem, and only 5% of people who do suffer from depression go on to take their own lives.The reasons behind every individual suicide are unique and complex and not simply explained.
Calm is the number one charity that is focused on suicide in men. Debunking myths and stigma, Calmzone is doing all it can to reduce these suicide rates (which has happened over the last 3 years).
Calm tackles this by giving men a safe place to talk. Its helpline is ru by eight staff members who work seven nights a week fielding over 5,000 calls and web-chats a month.
CALMZONE:0800 58 58 58
SAMARITANS:Call 116 123 any day, any time.
Today is #transdayofremembrance . 368 Trans People were killed this year. 48% of Trans individuals have attempted suicide at least once. Being an ally means consistency of action, love and support, until the violence and discrimination ends and a day of remembrance is not needed.
As a Trans ally there is an incredible amount of work to be done.
Here are some tips on how to be a Trans ally that I learnt from @pink_news and from some of my own Trans friends.
1. Check in.
Drop a line or give them a call and ask them how they are.
Ask how their day went; many Trans individuals experience difficult days due to being misgendered, transphobia in the papers or in the streets.
2. Challenge everyday Transphobia.
If you hear something that doesn't resignate well with you. Voice it.
3. Use the right pronouns.
If you make a mistake apologise and move on. You can also always ask what people feel most comfortable with.
4. Be actively supportive.
Attend marches, donate, use your social media.
5. Educate yourself.
Lean about the obstacles that Trans individuals face. In the workplace, in healthcare and criminal justice system.
6. Listen.
Read, watch and hear Trans voices. Be it your friend, colleague or in a documentary
Some Therapy Thoughts on self-love.
1. Watch your self-talk. You'd say kind and loving words to a partner, words that are truthful and heartfelt. Do the same for yourself.
2. Listen to your needs. Being aware of them facilitates a better self understanding.
3. Protect yourself.
Remove or combat toxic people from your life so that you may flourish.
4. Forgive yourself. We all mistakes, allow yourself to and let them go.
5. Hold yourself to account. Self love is about being your own cheerleader. Self motivation and drive can only some from within so push yourself and celebrate those wins.
Easier said than done and of course we all do it. But it's important to remember that Instagram is not real life. Most of the time it highlights best parts of people's lives while ignoring the undesirable. Social media comparisons can have a detrimental effect on mental health. The endless comparisons steal the confidence and self-worth from under your nose. So try to remind yourself that it's not real life, you're looking through a lense that someone has set up for you to view. If you feel that you can't stop comparing; unfollow. Your self-care needs to be prioritised.
Many clients ask me when they first start; how long therapy will take. Unfortunately there is no clear answer to that.
I like the idea of Milton Erickson that “therapy is often a matter of tipping the first domino.” Sometimes an individual does not really know what their main challenge is and often the "presenting problem" is not the deeper problem that they have. So unpicking may take time. Therapy can last anywhere from one session to several months or even years. It all depends on what you want and need. The most important thing is that you get the support you need and you start to feel better in yourself (or/and the relationship)
Many of you may not know this but there is more one way of being aroused! These different types are like building blocks. You may possess more than one and have a primary and secondary. Read through to see if any resonate with you.
The Sensual Type: is a person who is aroused by the senses. Their desire is sparked by the feel of skin on skin, by smells or taste. It is driven by the body and craves the senses to feel arousal.
The Cognitive Type: this is someone who is fuelled by desire by using their mind and thoughts. Fantasies and images increase their arousal.
The Intimacy Type: is aroused by the feeling of being able to connect with their partner. They feel desire when there is intimacy, trust and sharing.
The Attractor Type: feels aroused by being ‘seen’. They get turned on from arousing their partner or alternatively when they are seen as attractive or ‘sexy’ by their partner.
As I mentioned you may not have just one way by with you get aroused. However, knowing what turns you on can greatly help you to have a confident sex life. It facilitates tapping into your arousal when you most want it. So think about the last 3 times you were filled with desire....what was happening around you? What were your thoughts? What started it?
1 in 4 people in the UK will experience a mental health issue this year.
If you are worried about someone it can be difficult to know what to do. When you are aware there is an issue, it is important not to wait. Waiting and hoping they will come to you for help might lose valuable time in getting them support. I have spoken to people previously who have been too afraid to address mental health with the person they are worried about. Well I say stick on the kettle and use some of these tips:
1. Set time aside with no distractions
It is important to provide an open and non-judgemental space where the person feel safe and secure.
2. Let them share as much or as little as they want to
Let them lead the discussion at their own pace. Don’t put pressure on them to tell you anything they aren’t ready to talk about. Sometimes it's just giving people time.
3. Don't try to diagnose or second guess their feelings
You probably aren’t a medical expert and, while you may be happy to talk and offer support, you aren’t a trained therapist. Try not to make assumptions about what is wrong or jump in too quickly with your own diagnosis or solutions
4. Listen. Really listen.
Listening is actually quite a difficult skill to master. Most people listen to respond. Try to stop your mind wandering and focus on what they are trying to tell you.
5. Offer them support with services.
It maybe important that they see a GP in the first instance. Encourage them to do so with the support of yourself so they don't feel alone.
Following a great talk hosted by #CliniQ
I'm taking stock before my long evening with @spectra_london 'Young Trans Peoples Survey' from 2016. Three stats that stand out to me are: 💜 Loneliness and isolation being key concerns. With 47% of respondents feeling lonely 'often/always'.
💜Mental health and emotional well-being was also prominent. 57% of respondents said they experienced difficulties with their MH and well-being 'most of the time.
💜 Bullying in school and at work. A whole 68% of people have been the subject of bullying just this year.
So much more needs to be done by all of us to support these young people.
About to sit down and read this piece by @stylistmagazine on Rape Warfare. It's great to hear the survivors being given a voice by @mukwegefoundation as their voices are often lost in the midst of global politics.
When doing my MSc in War and Psychiatry I focused on rape being used as a weapon of war.
The key objective of this tactic is to cause trauma and consequently destroy communities and group solidarity. Apart from causing humiliation to the enemies, asserting power and retaliation, rape during warfare can also become an essential feature of ethnic cleansing. Social and moral order collapses during periods of war particularly as the threat of punishment diminishes. As a consequence not only combatants but also the local population can take advantage of this and rape the innocent and vulnerable.
Whether this is sexual gratification, troop moral or power. Rape is an instrument that can be utilised to destroy lives and gain control, leaving the survivors traumatised and scarred.
The level of trauma that these women (and some men) face is harrowing; many are impregnated, held captive, mutilated and some disowned by their families.
Go to www.mukwegefoundation.org.
To learn how you can help further.
Anxiety is isolating and can feel like it is eating you up from the inside. The physical manifestations can be debilitating and exhausting. If you look closely at anxiety, you can begin to see that our thoughts, feelings, behaviours and physical symptoms all interact and combine to keep our anxiety going. Things like mindfulness, distraction techniques, CBT skills can assist with alleviating it. However it's important to get to the root cause. Talk to a friend, family manner or therapist to understand yourself better and what is triggering it.
Suffering in silence with anxiety only exasperates it.
I get that having sex on your period isn’t for everyone and that's ok. But there is some serious stigma related to it, and really periods aren’t anything to be ashamed of. They’re natural. They happen every month. They’re just a part of bodies and life still happens! So here are some myth busting facts for you:
*Orgasms are pain relievers! This means climaxing while on your period can actually reduce cramps!
*There isn't as much blood as you think there will be- yes there maybe some but its not much different to any other bodily fluids that occur during sex.
*Period sex can actually be shortened due to the contracting of your uterus lining. *Some women become more aroused during their time of the month.
*Worried about getting blood on the sheets? Shower sex can change that! Please don't fall...
*Periods are natural, we still live in an a world where there is embarrassment and shame related to them-which is ridiculous. This needs to change, and to start that change we need to talk about it. Period.
Disclaimer: as much as I'm advocating for period sex (mainly destigmatization) PLEASE remember that you can still can contract STIs so do use protection.
This day last week the @thisisleika panel spoke about porn and sex education.
We all were of the consensus that sex education needs to incorporate it. Including areas such as pleasure, consent, relationships and sexuality. Currently porn is easier to access than sex education and that's not going to change anytime soon. By the age of 9 many kids already have stumbled onto it. So start by having the conversation. There are really great resources out there to assist, such as #thepornconversation developed by the amazing @erikalust www.thepornconversation.org. @katemoyletherapy also did a piece this week for #ageid, the link is in her bio.
We can't ban crappy porn but we can talk and teach our young people, so that they may feel empowered and comfortable.
