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Lockdown: how to stay mentally and physically active
The second lockdown is being a challenge for all of us. The days pass by and we don’t know where to find more motivation and things to do.    We all know we cannot dissociate our body from our mind and they work together for our wellbeing! In this article, we want to give you some ideas on how to stay mentally and physically active!  How to stay physically active during lockdown Do your daily chores: step away from your desk and organize your daily chores! They can be boring but put your favorite playlist on and start doing your chores! Exercise: take this chance to scrap all the excuses for not exercising! Organize in a weekly calendar a 30 min workout! Maybe you don’t like exercising but you can dance around the house or do a good deep cleaning. Eat well: staying active is not all about moving your body but also eating well! In other words, take this chance to spend more time in the kitchen, scrap the ready meals, and invest the time on a healthy diet! Meditation & Yoga: Stretch your body and mind with meditation and yoga! Therefore you can find online a lot of meditation and Yoga exercised to help you with your wellbeing!   How to stay mentally active during lockdown Use your imagination: Take this opportunity to do something you have been delaying for a while like writing a book, a planner, a to-do-list, etc. Improve your knowledge: do that online course that you have been thinking of for months, take time to see a documentary. Learn a new skill: there are so many skills you could learn using the internet: art & crafts, sew, paint etc. Play board games: Monopoly, Cluedo, Kerplunk, Buckaroo, Mousetrap, play a game, and bring out that competitive side. Socialize regularly: even if we need to keep isolated during the lockdown,  take advantage of the technology to text and call your family and friends! Complete a crossword puzzle, brain teaser, sudoku, word search, spot the difference, complete some jigsaws, play lego, enjoy challenging your brain  SLOW DOWN: Lose yourself in a world of fiction, use self-help books, explore nature, be inspired by others, meditate, or listen to some calm music.   At BAC, our team of life coaches can help you to maintain a good lifestyle and improve your wellbeing! Book your first session now and learn how to take care of yourself!  
Nov 20, 2020
Online Couple Therapy
The COVID-19 Pandemic we are living in has been a challenge for all of us. The lockdowns are particularly difficult to manage as we need to give up our freedom and change all our routines.  For those in relationships, spending 24h with your partner can put a strain on the spark.  Statistics released after the second lockdown, 39% of people in the UK who are married or in a relationship reported high anxiety levels up from 19% before.  According to BBC, A UK-wide poll of 2,000 people at the start of lockdown found 23% said it was placing pressure on their relationship.   What can I do to improve my relationship before starting an online couple therapy?   Before starting online couple therapy, one of the tips is to work in separate spaces if possible, have your own space to do your work every day. It is also important to keep the social life with your friends, even if it’s over a video call, do some physical activity, and plan to do some things separately from your partner.    What about if we have kids?   The pressure is even bigger if the couple has kids: share the household tasks, support kids with homework, work from home and meet the deadlines are just some of the challenges that can easily increase the pressure on a relationship.    When is time to try couple therapy?   When your strategies are not working, it is time to look for professional help to support you with the couple therapy. Getting help from a counsellor is essential in resolving serious issues. Couple therapy can help you and your partner make a thoughtful decision about either rebuilding your relationship or going your separate ways.    The therapist can help you and your partner to listen to each other on a different level which can be essential to find the solutions for your problems.    Why choose online therapy instead of traditional face to face?   First, with the pandemic we are living in, online support is always safer than face to face. Online therapy can also help you with the stress of finding the best day and time when you both are available to attend the session and not to deal with all the time and stress spent in traffic to attend the appointment    Online therapy can also offer you a big intimacy to share your feelings, attending the session from home, without living in your own space won’t make you so uncomfortable.      At BAC we have a list of certified couple therapists who can support you to improve your relationship. Book your first session here. 
Nov 13, 2020
High Functioning Anxiety
What is high functioning anxiety? We all have heard of anxiety, the media is now covering mental health disorders more often, and it is more likely for us to know someone who has been struggling with it. According to the Mental Health Foundation, an anxiety disorder can affect around 6% of all adults in the UK however it is expected for this number to grow due to the pandemic we are currently living in. On the other hand, high functioning anxiety is not known for most people and is not a recognized mental health diagnosis. High-functioning anxiety (HFA) is one of the most invisible anxiety disorders and it can go on for months or years without being diagnosed or treated, and to an individual’s friends, family, and colleagues, even themselves, the symptoms can go unnoticed. How does it look like to have high functioning anxiety? It is difficult to recognize high functioning anxiety as someone with this disorder, maybe be the picture of success and perfectionism. They tend to arrive at work earlier than everyone else, extremely organized, never misses a deadline, and likes to have everything planned and under control. What others might not know is how that person is constantly feeling and the levels of anxiety they are experiencing. The most common signs of high functioning anxiety are: Overthinking about everything and plan long into the future to avoid any potential issues Work long and extra hours to overdo all tasks to ensure you don’t make any errors. Need for reassurance from others at all times Having habits that show signs of nervousness such as play with hair, cracking knuckles, or biting lips or nails Never be satisfied with your performance Constant feeling of letting the other down and saying “no” to others. How to deal with high functioning anxiety? Asking for help is not an easy step to take when you suffer from any form of anxiety however some characteristics of high functioning anxiety may prevent you from seeking help:   The impact that might have on your work Thinking that everyone struggles and you are not an exception Believing you don’t need help as you always dealt with your feelings in silence Believe that no one will support you or will be able to help.   The most crucial step to take is to talk with someone about it! Book an appointment with a counsellor to learn coping strategies to deal with your feelings and levels of anxiety.  It is also important to put some limits on your lifestyle – limit caffeine, eat a healthy balanced and anti-inflammatory diet, and get regular exercise.
Nov 6, 2020
“How therapy changed my life” Celebrities share their experiences!
Mental Health Matters A lot of people still struggle to admit they need help especially when it comes to their mental health due to the stigma that accompanies it. In the last couple of months, there has been more media coverage about mental health which has been really positive to end the stigma, and for people to understand mental health is so important as physical health.  Experts believe that the more celebrities talk and share their experiences about mental health and support this subject, the more people feel ready to talk about it as well, breaking down the stigma.  Like Michelle Obama stated: ‘We need to teach our kids that mental illnesses are just like physical illnesses and deserve the same kind of care and compassion.’  Therapy Can Help Other celebrities are beginning to talk about their experiences with mental health, “Mary Poppins” star Julie Andrews even stated that going to therapy helped her to save her life! Recently, Katy Perry spoke about her suicidal intentions after splitting from Orlando Bloom \"I just crashed,\" she shared. \"Gratitude is probably the thing that saved my life, because if I did not find that I would have wallowed in my own sadness and probably just jumped.\"  Even Julie Andrews who is currently 85 and is from a generation who has a bigger stigma with mental health and considers it a taboo has claimed that once she left her husband she looked for professional help which helped her with her feelings and emotions.  In April 2017, Prince Harry told The Telegraph that he \"shut down all his emotions\" for almost two decades after the death of his mother, Princess Diana. It wasn\'t until he was 28 years old, during a period of time when he felt \"very close to a complete breakdown\" and faced anxiety during royal engagements, that he began to see a professional to address his grief. Now 34 and \"in a good place,\" Harry has encouraged others to open up about their own struggles. \"The experience that I have is that once you start talking about it, you suddenly realize that actually, you\'re part of quite a big club,\" he told The Telegraph. Another celebrity, Dwayne Johnson, aka ‘The Rock,’ who is one of Hollywood’s highest-paid actors, suffered from depression and after it was made public he was overwhelmed by the good response he received from his thousands of fans. The Rock believes that  ‘One of the most important things that I know helped me with the multiple times that I had gone through my own episodes of depression, was making sure that I was talking to people.’ The overall point all these celebrities share is that if you are feeling anxious or depressed, it’s okay, it is time for all people to look after their mental health with no stigma! So, talk to a therapist, particularly an online therapist so it suits your lifestyle commitments, and is flexible and extremely confidential, so you too can receive the help you deserve and get on with the rest of your life.  Would you like to book a session with new counsellors? You can find high qualified therapists and life coaches here and book a free session!
Oct 30, 2020
How to prepare for your online therapy and coaching session
Online counselling allows clients to book appointments from the convenience of their homes, without spending time on the commute, and many times avoiding traffic. Often clients feel more at ease at their homes, which can help with the therapeutic process. Also, not everyone has access to quality counseling services within their community and online therapy allows individuals to get help from highly qualified and certified counsellors, life coaches, couples counsellors who may not be available in their geographic location. Online therapy can be challenging, but the payoff makes it well worth it. Here some suggestions to make the most out of your online session:  1. Write down any topics you want to discuss.  The first visit with any therapist can feel a bit awkward. After all, you are meeting with a stranger to discuss things you might be uncomfortable talking about. Before the session make a list of topics to cover. Keep in mind that honesty is crucial  to successful therapy. In order for your therapist to help, they need to know what you’re experiencing. Therapists aren’t there to judge you. They chose their profession so they can help people improve mental health and wellbeing—not to make things worse. 2. Find the right time and place. Try to find a space in your home where you can have some privacy and no distractions. Make sure you’re doing it in a space that feels safe for you. Set aside time for your session. Therapy is not something to try to squeeze in while you’re cleaning the house, making dinner or running on the treadmill. Therapy can be hard work and requires your full attention to be effective and worth your time. It can also be a validating and comforting experience, and you want to give it your full attention to reap the benefits. 3. Light and noise  Choose a well lit area for your sessions, don’t place light behind you . Keep background spaces clutter-free.  When conducting sessions , ensure that external noises ( doorbells, phones…) are silenced  or minimized to avoid distraction.  4. Check your connection Having a strong internet and/or phone signal is important for your online counselling session. If your bedroom has a poor signal for example, you might want to conduct your counselling session in an area of the home with a stronger signal. Also, make sure your electronic device\'s battery is fully charged for your session. 5. Remember that if you don’t like this therapist, that’s okay  Therapy is all about you. It’s an area where you really should be completely self-involved. If you don’t feel comfortable with your therapist for whatever reason – whether it’s because you don’t feel they really understood what you were saying or you find their earrings intensely distracting – remember that it’s totally okay to look elsewhere. The whole point of therapy is to feel better. If you don’t feel you can open up to your therapist and trust what they say, it’s never going to work out. And it’s fine if it takes a few tries to find one that’s right for you. Would you like to book a session with new counsellors? You can find high qualified therapists and life coaches here and book a free session.
Oct 23, 2020