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What is emotional wellbeing?
As reported by Mental Health Foundation, emotional wellbeing is “a positive sense of wellbeing which enables an individual to be able to function in society and meet the demands of everyday life; people in good mental health have the ability to recover effectively from illness, change or misfortune.’ In other words, emotional wellbeing defines how we think, feel and connect with ourselves and other people, and how we perceive the world surrounding us. Having good emotional wellbeing influences our ability to build, develop and manage relationships. It also enables us to adapt more easily  to significant life changes, like for example, divorce, death of a loved one or loss of a job. Why is good emotional wellbeing important ? Good emotional wellbeing help people not only to stay resilient and to deal with the challenges of life but also to: - Build deeper  relationships. When you’re equipped with the skills to manage your emotions, it’s easier for you to connect with others and show more empathy and compassion. - Increase your self-esteem. Your thoughts, feelings, and experiences influence the way you feel about yourself. Good emotional health helps you see the best in yourself despite challenges. - Feel more energized. Having a positive outlook helps you focus and think more clearly, whereas poor emotional health depletes your mental resources and leads to exhaustion. How to improve emotional wellbeing? Improving your emotional wellbeing  can be a rewarding experience, benefiting all aspects of life, including boosting mood and adding to overall enjoyment of life. Here 5 tips you can take to improve your mental health and wellbeing:  1. Connect with other people. Strong relationships with family and friends can allow us to share our feelings and know that we are understood. They provide an opportunity to share positive experiences, and can give us emotional support, as well as the chance to support others. Relationships help build a sense of belonging and self-worth.  2. Stay physically active: Exercise can boost blood flow and other positive nutrients to the brain, increase your levels of dopamine and generate new brain cells that can help the brain self-regulate and calm down.  3. Learn new skills. Learning can boost self-confidence and self-esteem, help build a sense of purpose, and foster connection with others. People engaged in learning report feeling better about themselves and a greater ability to cope with stress. They also feel more self confidence, hope and purpose. 4. Help others. Small acts of kindness towards other people, or larger acts – such as volunteering in your local community – can give you a sense of purpose and make you feel happier and more satisfied about life. Giving our time to others in a constructive way helps us to strengthen our relationships and build new ones. 5. Be mindful. Mindfulness is an important part of mental wellbeing; it can help us take stock of the fast-paced world around us and understand our emotions and feelings better. Practising mindfulness regularly can help reduce stress and improve mood; it can also help people to become more emotionally alert, to listen more attentively, communicate more clearly, and can increase self-awareness and the awareness of others. If you have an ongoing emotional problem or you just need support to improve your wellbeing, consider speaking with one of BAC counsellors.  
Jan 15, 2021
Myths and Misconceptions about Online Therapy
It goes without saying that, in the wake of the COVID 19 global health pandemic and with self-isolation measures in place, the need of looking after our mental health has never been more important. That’s why now, more than ever, online therapy has become the new normal within a world of social distancing and lockdown.  But, despite this growth in popularity, many people still have misconceptions about online therapy.  Here are 5 common myths and misconceptions that we hear at BAC online counselling and that we would like to address.  1. Not as effective as in-person therapy  The most persistent myth about online therapy is that it doesn’t work. Some feel that the only way to be effective and really help people make progress is to work in-person.  Actually, most people who engage in online therapy find that once they have developed a therapeutic relationship with the right counsellor, their experience of growth is just as deep as if they were meeting in person.  In fact online therapy has many more benefits over in-office counselling, adding to its effectiveness. This includes the comfort of home, convenience of picking your time slot, saving of time, and resources. 2. Online counsellors are not as experienced and qualified as face to face counsellors  All online therapy platforms are required to list their therapists along with their credentials, and most will include extensive bios as well as reviews for prospective users to evaluate. Any online therapist conducting official therapy sessions is required to be fully licensed and accredited in order to provide online sessions.  At BAC we take credentials seriously, all practitioners undergo a thorough screening and verification process where we check proof of identity, licenses and accreditations.. BAC has designed a set of eligibility criteria to ensure that only proficient counsellors of suitable expertise and standard join BAC online counselling platform, to adequately meet clients’ exacting needs.   3. There is no privacy in online counselling All online therapists follow a strict code of counsellor-patient confidentiality,  additionally online therapists are bound by the same laws and regulations as traditional in-office therapists. All information obtained by your therapist site is safe and secure and is further protected from third party acquisition or interference. At BAC, we have internal policies and procedures covering data protection, duty of candor and confidentiality that protects all the information from our clients. All BAC counsellors have a Services Agreement which covers the privacy of our clients. 4. Easily distracted  You get from therapy what you put in.  It is easy when using a mobile device, tablet or laptop to get distracted and start looking at other things, but if you are completely focused on your session then it will work. You have to have the motivation to not be distracted but other things going on, on the device even if that means turning off notifications for the time in which the session is going on and then turning them back on afterwards. 5. It is harder to deal with deeper issues online. On the part of therapists, It does require slightly different skills, more attention and approaches then conventional face to face method. Though, provided the therapist can see the client visually and read his/her body language and expressions, or even listen to the voice of the client and get hold of the para-linguistics. A well trained and experienced therapist can pick up on things that require further attention. Feedback of clients has also suggested that it can feel safer to be more open and honest in online/phone sessions with the therapist. Hopefully, we have debunked these myths and misconceptions about online therapy. But, if you have additional questions about finding an online counsellor, you can always book a 20 minute free session with one of BAC counsellors or you can contact us. We would be happy to help you find a therapist who is a good fit for you.   
Jan 8, 2021
Setting new year’s goals for 2021
2020 has been a whirlwind run of emotions. From fear to stress, the overwhelming presence of the global pandemic – COVID-19 – was just one of the many events that made for an unprecedented year. It is a year for the history books, as we experienced a global pandemic, economic collapse, social justice movements, raging fires, online learning, remote work. This year has finally come to an end , welcoming the new year may feel a bit different and setting a resolution for 2021 may seem daunting.   Paradoxically, the awfulness of 2020 may help us achieve our goals in 2021. Indeed if we\'ve made it this far, we have tangible proof that we are strong, resourceful and able to tackle problems and hardships. And with a vaccine on the horizon, we can literally all see the light at the end of the tunnel. Setting some goals for yourself can help you during the recovery period and set you up for success once we start emerging from the pandemic. Now is a great time to think about where you want to be after COVID. With the proof that you had to be strong and resilient to make it this far, you can add the motivation boost that comes with every New Year to maximize the chances that you will stick with your resolutions.   Set a big goal but break down it into a series of small goals. Dream Big, as important projects are always more exciting and inspiring, but when it comes to achieving these big goals, it is the best way to break it down into measurable steps to achieve the goal. Otherwise, it can be daunting in the early days and it can cause you to lose your motivation to reach these big goals.  If you are trying to get a new job, for example, steps could include getting your resume ready, creating a profile on social media sites designed for careers and job searching, doing research on places you might want to work, doing active job searches, etc.  Make your resolution realistic.  Many of us want to be brilliant, ironman billionaires. Alas, for most of us, this isn’t going to work out.  Nothing demotivates more than not being able to achieve something you set up to do. Your goal must represent an objective in which you are willing and able to work towards. You are the only one that can determine just how substantial your goal should be, but you should ensure there is a realistic chance that given the right circumstances, you are able to achieve it. Make your resolution measurable and track your performance  Ambiguous goals (e.g., get healthier, improve finances) , make poor resolutions in and of themselves. Getting healthier or improving finances are great overarching goals, but they need achievable and measurable steps to help you get there. For example, if finances are your goal, go through your debts and priorities and make a detailed plan to get there. Measurable goals allow you to keep track of your performance and review your progress time to time – weekly, monthly, every two weeks. It depends on your goal and what works for you. But the more frequently you check in on your progress toward your goal, the more likely you are to achieve it. 2020 has been a difficult year, but the future\'s looking bright. Be kind to yourself. Set some realistic goals. Celebrate small accomplishments. And if you feel you need some support to achieve your goals consider the help of a professional! Find a coach you can trust and see a real difference in your success! If you want to talk to a trustable coach, you can book a free 20-minute session now.
Dec 31, 2020
10 Top Tips for Building Mental Resilience
According to  American Psychologic Association, resilience \"is the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress—such as family and relationship problems, serious health problems, or workplace and financial stressors. As much as resilience involves “bouncing back” from these difficult experiences, it can also involve profound personal growth\". Our resilience is regularly tested when our life changes unexpectedly and for the worse. These events can be the death of a loved one, the loss of a job, or the end of a relationship. These changes can be the opportunity to rise above and come back even stronger than you were before. So, how can you build your mental resilience? Invest in quality relationships Good relationships will help you when you are most in need. Welcome people in your life who value what you have to give. Avoid being around negative and toxic people. Avoid seeing crises as insurmountable problems You can’t change the fact that highly stressful events happen, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations. Exercise You might be asking yourself: \"How resilience is connected with exercise?\" There is increasing evidence that exercise improves our mental health. Our body and mind are connected and they work much better when we take care of both. Keep regular physical activity or exercise! Accept that change is part of living In our last article, we have mentioned the importance of accepting change in life. Acceptance is the best tool you can use to move on and focus on the future. We grow, our priorities change and we cannot be prisoners of our past. Work on your self-esteem This might be one of the best tips to improve your resilience! Accept yourself and love yourself. Focus on the good you have done, how far you want to go. People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Find your happy place We all need that special place to feel complete, no matter if it\'s our family, our group of friends, or particular locations such as where we have our hobbies, beliefs, sports, etc. Being where you feel happy can help you with your mental resilience. Find your favorite way to take a mental break Spend time outside, read a book, hang out with your friends, watch movies, turn off the news alerts on your phone. There’s a lot in the world right now that feels overwhelming. Resilient [people] fight back where they can, but they also learn to take a mental break. Take time to do something that calms you down. Sleep Stress can cause insomnia and we usually forget our much important it is to have a good night of sleep. When our sleep is poor, that affects our physical and mental health and our resilience. Take a look at your sleep patterns to see if they can be improved. Deal with your history We all carry a history of emotional injuries and traumas which tend to build up to unhealthy levels when we do not work through their impact on us. The impact of these historic events can increase when we are overwhelmed by new events, or just by daily pressures and stresses. It’s important to note that you can usually only process trauma effectively in consultation with a professional. Ask for help Asking for help is a sign of strength. If you find yourself with overwhelming feelings or believe you would benefit from professional assistance, there are many resources out there for you. At BAC we have the best counselors and life coaches to help you! Book a session today. Your mental health is on our mind.            
Dec 18, 2020
How to Feel Happy When Plans Change – Cope with big changes
Most of us do not like changes. We don\'t know how we can feel happy when plans change. Several studies show how important it is to have a routine since we are born so it is normal to make efforts to avoid changes during our life but it will happen eventually. Whether it\'s moving to a different city, start a new job, end of a relationship, lose a loved one, the change will happen in our lives and we need to cope with it. In other words, being able to cope with change is sometimes called resilience so let’s take a look at a few healthy practices for increasing your level of resilience and coping with change.   Maintain a positive Social Network Social relationships are really important to help you with changes and having people around you who will support you through new changes will make it much easier and will give you the positivity you need.   Find your priorities Changes in life allow you to think about where your priorities lie and it is an excellent opportunity to think about what is really important for you. Where do you see yourself wasting your time and energy? With a clear sense of your values and goals in life, you will find the right pathway for yourself.   Positive mindset Try to have a positive mindset, focus on yourself.  Try some relaxation techniques and surround yourself with hope and optimism. Do not overthink. When a change happens we have the chance to deal with the uncertainty with faith or fear. Choose faith and write down the positives that have come from this change.   There is a reason for the change Sometimes changes seem horrible at first but then are later revealed as blessings in disguise. Sometimes reasons are beyond your control and the changes are consequences of our mistakes. Is it important to accept the change and do not keep living in the past.   A change is a new begin When something changes in our life we first feel instability. We ask ourselves \"How am I gonna leave with this?\". It doesn’t matter what you do; the important thing is that you just do something however change takes effort so you have to persist, even when the going gets tough. There’s no easy way to accomplish change. Therefore, the change also takes time, so be patient.   Seek support If you struggle to cope with the changes in your life, seek support. You don\'t need to go through this alone and it is ok to ask for help. Our Counsellors or Life Coaches can help you to find strategies to deal with the change. Above all, remember to always prioritise yourself and see changes as opportunities in life only depend on you. Get support to look at the bright side of life.    
Dec 11, 2020