Legal Advice Articles | Welford Solicitors

5 Ways to Protect Your Mental Health This Christmas

Posted on December 29, 2021 by admin

Tags – Mental Health This Christmas

Managing mental health is tough all year round.

However, when it comes to winter and the Christmas season, it can seem to be especially hard, given all the stresses that come with it.

Not only do darker nights and colder temperatures affect one’s mood, but the season of cheer is not for everyone – particularly if you struggle with a mental health problem.

From stressed out shoppers in crowded shops and streets to large work or family gatherings, the festive period is the ultimate sensory overload.

In addition, it’s the time of year when we put extra pressure on ourselves to ensure everything goes smoothly.

But that can affect your mental health in a lot of different ways.

For example, you may feel left out because everyone’s happy but you’re not, or you may feel frustrated by other people’s views of a perfect Christmas.

In fact, according to the NHS, one in four adults in the UK are likely to experience poor mental health over Christmas.

That said, here are 5 ways to survive the festive period and protect your mental health this Christmas.

1. Be Selective

When you’re invited to lots of different events, be it from work, friends or family, it can become both overwhelming and exhausting if you’re trying to attend them all.

As such, be selective about the social events that you want to attend, and remind yourself that you are not obliged to go to everything.

Simply, by choosing only the ones you want to go to, you’ll enjoy them more and avoid feeling burnt out when it comes to the new year.

Plus, give yourself a little break in between each event where you can enjoy a workout or even just be tucked in bed with a hot chocolate and a movie.

By scheduling in some evenings for rest and recovery in between social engagements, you can still celebrate the joy whilst also taking care of yourself.

2. Catch Up with Coffee not Alcohol

It’s that time of year where many people will over-indulge on booze.

However, whilst some alcohol in moderation is fine, consuming too much will have a negative impact on your mental health.

The reason being is alcohol interferes with the chemicals in your brain that regulates hormones contributing to mental health.

Yes, a drink may relax you, but overconsumption can contribute to feelings of depression, worsen sleep and intensify negative emotions.

And with Christmas being a busy and stressful time as it is, alcohol will just make it worse.

With that said, why not catch up with friends or relatives over a Christmas coffee instead?

After all, many pubs, cafes and restaurants will have plenty of festive flavours out there for you to try.

3. Be Realistic about Family Expectations

A lot of us have some unrealistic expectations about how the Christmas holidays should go.

But let’s face it, nobody’s family is perfect and nor will your house look like something out of the movies.

And if you’re hoping for the perfect family get-together, you’re setting yourself up for failure, along with added stress and emotional fatigue that comes with it.

Remember, not everything will go smoothly, and your family may not always get along, and that’s OK.

So, choose not to let their behaviour get to you; for example, if an aunt cancels at the last minute, perhaps they had a good reason, so give her the benefit of the doubt.

Trouble is, if you’re too focused on achieving the ideal family Christmas, you may miss out on the unexpected moments that are perfect, be it in the form of a memorable conversation or dancing to your favourite Christmas song.

All in all, Christmas moments do not need to be significant; the smallest details can blossom into the most treasured moments, so try to be realistic about your family expectations.

4. Spend Time Outdoors

No matter how strict your exercise routine and diet plan is, it’s very easy to fall off track over Christmas – just think about all the indulgent food and drink!

And this unfortunately can have an effect on your fitness.

That said, if during the holidays you can’t keep up with your fitness regime, consider making new traditions like spending time outdoors instead.

Yes, it’s cold.

But you must remember to keep active and this is your chance to either be around some real Christmas trees or, for something a bit more fun, go ice skating.

By spending time outdoors, this can help to improve your mood, reduce feelings of stress or anger, help you feel more relaxed and help you to get more active – positively impacting both your mental and physical wellbeing.

5. Prioritise Yourself

With Christmas parties and family gatherings in full swing, it can be quite hard to try and make time for yourself.

Although catching up with loved ones is great, constantly being around people can result in you feeling socially drained.

So among that jam packed calendar, make sure you have a day booked for yourself, a “me” day.

Essentially, this will be your time to do whatever it is you want to; maybe it’s an opportunity to catch up on sleep, bake cookies or watch movies – whatever it is, it’s for you.

It’s also worth noting here, during this festive time a lot of people will be posting on social media about what they’re up to and where they’re going.

However, for those who are spending Christmas alone, seeing upbeat content again and again can become quite difficult.

Furthermore, many people fall into the habit of making comparisons to others online, leading to not appreciating what they have.

Therefore, whilst you’re taking time out for yourself, make sure you take a break from social media over Christmas too.

Wrapping Up

If Christmas is a hard time for you, just know that you are not alone.

By no means are these ways discussed above universal.

For example, Christmas can also be a positive boost to mental health for some as they feel uplifted by taking part in social gatherings.

However, if you do find you’re under a lot of stress, make sure you have someone to speak to and share your feelings, and take a break when it gets too much.

Lastly, always remember that there is no such thing as perfect, so have realistic expectations of yourself and others.

Please contact us today to find out more.

Check our Court of Protection Solicitors in the meantime.

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5 Questions You Must Ask Your Therapist

Posted on November 22, 2021 by admin

Tags – Questions to ask your therapist

So you’ve decided: it’s time for therapy, but finding the right therapist for you can be quite the challenge.

After all, you want a place where you can sit with a trained professional and talk about whatever is on your mind and receive the right help and advice.

At the end of the day, therapy is a collaborative process, and the more you feel invested into it, the better opportunity you have to grow.

But, to make the most out of your therapy sessions, there are a few questions you should ask before choosing a therapist.

And, you shouldn’t feel uncomfortable asking questions or expressing your needs either, as therapy is about what you want to do as much as it is about your therapist’s treatment plan.

With that in mind, here are 5 questions you must ask your therapist before starting your treatment.

1. What Training Did You Do?

Therapists and psychologists across the UK will have spent a minimum of three years in training, but usually many will have trained for longer.

A reputable therapist will be registered with a professional membership body, which indicates they practice ethical and professional standards.

In the UK, a counselor does not have to be registered with a professional body, however it does act as a layer of protection for you both. For instance, if you needed to raise a complaint about your therapist, you would contact the regulatory board.

2. Have You Ever Been in Therapy?

It’s important for a therapist to spend some time in their own therapy, even if it’s not required, as this enables them to know what it feels like to be on the other chair.

Generally speaking, this is seen as good practice in therapy and helps them to understand clients’ experiences without projecting their own life experiences.

However, even though asking your therapist whether they’ve had therapy is a valid question, don’t expect to find out any personal or specific information about their experience; a good therapist will set firm boundaries and will not overshare.

3. What is Your Approach?

Before you dive into your sessions, you’ll want to know how your therapist can help you and what their general approach is.

By asking this, you will learn more about their area of expertise, what specific treatment plans they use, as well as what their therapy style and background is like. And, this will help you gauge who they are and decide whether their methods will be a good fit for you.

For example, cognitive behavioural therapy is more focused on immediate issues and looks at relearning behaviours and thought patterns. Treatment for this usually involves learning tools and being given “homework” to practice out in the real world.

On the other hand, psychodynamic therapy looks at the root causes of the issue you’re faced with and focuses on creating a change by looking deeply inwards.

All in all, you will only benefit from therapy if you feel comfortable with the therapist’s style, don’t be scared to ask this question.

4. How Many Sessions Will I Need?

Depending on the style of therapy you choose, the answer will not always be straightforward.

However, your therapist should be able to provide you with a rough idea of how many sessions you may need and suggest a good starting point.

For instance, your therapist may say, “We’ll look at starting with 12 sessions to begin with, and then check-in to see how you’re doing”.

Despite their best intentions, not every therapist will be right for you, and a good therapist should speak if they believe you’re in a place where you’re no longer making progress or if you would be better seeking alternative treatment.

Simply put, a good and reputable therapist will be just as set on getting you better as you are, so be wary of anyone who is hesitant about giving you a rough idea of what kind of timeframe you’ll be looking at.

5. How Should I Prepare For Sessions?

Therapy requires you to put in work both during the session and once you leave.

For example, in cognitive behavioural therapy, you may be tasked to complete worksheets outside of the session.

Similarly, in an insight-oriented approach, your therapist may ask you to simply bring awareness to your emotions and recognise stressful situations, as well as note down any relevant thoughts that crop up in that time.

As such, asking how you should prepare for sessions will give you a better idea of what your therapist expects from you when you walk away.

And, if you feel like these expectations are unreasonable, or will cause you more stress, you can voice this to your therapist as they may be able to suggest alternative methods.

Furthermore, asking this question will also help you understand how to make the most of your therapy and therefore make it more likely to be successful.

Closing Thoughts

Being prepared with the right questions allows you to learn more about your therapist and what they can offer you.

But whilst finding out about their training and expertise helps you make a decision, it’s important you focus on how they make you feel too.

Overall, a good therapist will feel like a partnership, so you need to feel understood, comfortable and have your best interests at heart.

Want to know more? Get in touch today.

In the meantime, check our Court of Protection Solicitors services.

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5 Mental Health Tips for Parents

Posted on November 18, 2021 by admin

Tags – Mental health tips for parents

In light of the recent pandemic, children and teenagers have been struggling with mental health, such as anxiety and depression, more now than ever more.

But, parents and carers are struggling too; they need to be there for their children whilst taking care of their own mental well-being.

Many parents can recognise signs and symptoms of mental health, but don’t always necessarily know how to cope with them or process them.

Unlike any other job, there is no rulebook or job description when it comes to parenthood. Rather, you have to depend on your own strategies to cope with both the good and the bad.

One thing for certain is: by taking a positive approach to promote healthy mental wellbeing in your children, will in turn have a positive impact on your own mental health too.

With that in mind, here are 5 mental health tips for parents.

1. Recognise When You Feel Overwhelmed

It’s very easy to spot when your physical health is not on point, but when things become too overwhelming, this often gets overlooked.

However, feeling overwhelmed can result in feeling tired all the time, poor sleeping patterns, headaches, feeling irritable, increased stress and anxiety levels and so much more.

Over time, these can cause physical changes, such as shallow breathing or muscle tenseness, which contributes to feelings of stress.

As such, recognise when you’re feeling overwhelmed and try to refocus the negatives into positives.

And if you do find yourself in a situation where you may react to your child with intensity, just pause and take a break until you can react with more control.

Remember, a hostile reaction is not good for anyone and it could hurt your connection with your child, so unless your child is in danger, sometimes no reaction is better than a bad one.

To put it differently, practice self-care. This doesn’t have to mean you have to go away for a spa weekend (unless you can!), but it can be as simple as closing the door and removing yourself from an argument, and this will also set a great example for your child too.

2. Focus on the Present

If your family is going through a stressful time, you’ll be glad to know you’re not alone – it happens to almost everyone.

As a parent, you feel it’s your responsibility to keep everything together, from a strict school routine to proper meal times, but it’s impossible to be perfect all the time.

Recognise that it’s OK to let some things slide, and what’s more important is your relationship with your child.

For instance, if your child is having a difficult time at school, rather than worrying about their grades, focus on their mental well-being instead.

In fact, children tend to perform better when there is less pressure put on them, and use this opportunity to connect with your child to solve their problems right here and now.

The same applies for anything else that may be causing you stress, for example worrying about a partner’s job security, finding it difficult to manage your child’s behaviour or money issues. It’s a good idea to write all of your stressors down and create a sense of order so you can think clearly and take action, one thing at a time.

3. Prioritise Bed Time

Everyone knows the importance of sleep for children, but it’s equally as important for parents too as this will impact both your physical and mental health.

Consequently, a lack of sleep will negatively impact your mood and is a key element for increased stress for everyone in the household.

As such, try to create a bedtime routine for you and your children. This means, minimising blue light emitted from screens, as this signals your brain to stay awake; consider buying smart bulbs that eliminate blue light at night but emit more of it during the morning.

Secondly, it’s recommended to avoid using any digital devices 30 minutes before you’re about to go to sleep and instead, engage in a relaxing activity such as meditation, reading, having a hot bath or drinking chamomile tea.

4. Have a Healthy Diet

As they say, you are what you eat.

And having a healthy diet not only gives you a healthy body, but a healthy mind as well.

It’s no secret the body needs fuel to function properly, and consuming a balanced diet will help the prefrontal cortex of the brain, allowing you to concentrate better and feel less irritated.

Backed by science, research reveals that a diet full of processed meats, fried food and high-fat dairy products can result in high levels of depression and anxiety.

On the other hand, a diet rich in vitamins, minerals and antioxidants found in fruit and vegetables brings great healing and restoring powers.

If you’re unsure of which foods you should be eating, here’s a quick overview:

Berries: contain antioxidants and compounds that improve attention, concentration and memory as well as reduce symptoms of poor mental health
Nuts: specifically walnuts help to promote the growth of new brain cells
Probiotics: found in yoghurt assist with lowering stress levels
Omega 3: found in fatty fish like salmon, can reduce anxiety as well as improve memory
Amino acids: from wholegrains produces serotonin – the “feel good” hormone, which boosts mood and calms your mind
Beans and lentils: are full of fibre which helps to keep blood sugar stable and helps you burn energy needed for good mental health

5. Limit Alcohol

Don’t worry, you don’t have to give up your favourite glass of wine in the evenings, but it is a good idea to limit your alcohol intake.

The biggest reason being, is alcohol affects the chemicals in your brain and nervous system. And the nervous system controls most of the functions in your mind and body, but alcohol slows down the ability.

Unfortunately, alcohol can have an effect on the part of the brain that is responsible for controlling inhibition, which is why many people feel less anxious after having a drink.

But whilst you may feel relaxed in the short term, drinking regularly can contribute to feelings of depression and anxiety, making stress harder to deal with.

If you are a drinker, try and stick to the NHS guidelines; spread 14 units over 3 days and try to have at least 2 alcohol-free days.

Rounding Up

By no means is this an extensive list, but hopefully it has given you some food for thought on how you can minimise stress and therefore have a healthier relationship with your child.

By making small changes, such as a healthy diet or limiting alcohol intake, you will be able to better tune into your feelings and manage symptoms of mental health.

However, if you do start feeling overwhelmed and have any concerns about your mental wellbeing, do not hesitate to contact your GP.

For more information, get in touch today.

In the meantime, take a look at our Court of Protection services.

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Becoming a Deputy for a Person With Dementia

Posted on November 15, 2021 by admin

Tags – Becoming a Deputy for someone with dementia

There may come a time when a person diagnosed with dementia cannot make important life decisions for themselves.

Usually, the person with dementia and their family can plan ahead for this and appoint a Lasting Power of Attorney (LPA) who can make decisions on their behalf.

However, if the person in question’s health deteriorates before an LPA is made, and a carer believes they need to make their decisions for them, they will need to apply to become their deputy.

Here, we outline the responsibilities of a deputy for someone with dementia, how to apply and factors to consider before making a decision.

What is a Deputy?

A deputy is someone appointed by the Court of Protection to manage the affairs of someone who has not got the mental capacity to make their own decisions that relate to:

Personal finances
Property
Medical treatment
Personal welfare; i.e. the clothes they wear

Typically, a deputy will be a friend or relative but in some cases, it can be a professional such as a solicitor or accountant – professional deputies will charge for their time and will be paid for by the person with dementia.

However, paid care workers should not apply to act as a deputy due to their being a possible conflict of interest.

In order to be a deputy, you must be at least 18 years old and be willing, as there are continuing tasks and responsibilities you’ll be expected to carry out in the long term.

Types of Deputyship

There are two types of deputyship; property and affairs, and personal welfare.

Property and Affairs Deputyship

This is the most common form of deputyship and as the name suggests, is appointed to manage someone’s financial affairs when they no longer have the mental capacity.

If the person with dementia has no property or savings, and their only income is through benefits, there will not usually be a deputy appointed, as this can be managed by an appointee, appointed by the Department for Work and Pensions.

If you do apply for property and affairs deputyship, you will be required to sign a declaration that outlines your circumstances and details of the tasks you must carry out. The court will expect you to have the skills, knowledge and commitment, and you will need to assure them that there’s nothing that would deem your deputyship inappropriate, such as financial problems yourself.

Personal Welfare Deputyship

This type of deputyship is quite rare and is usually appointed in circumstances where no resolution can be reached in the best interest of the person in question.

The Court of Protection would not usually appoint a deputy to make decisions about someone’s health unless regular treatment or supervision is required.

And, if there are any disagreements as to what is in the person’s best interest, the court may need to intervene.

How to Apply for Deputyship

If you want to apply to become a deputy for someone with dementia, you will need to submit an application to the Court of Protection.

And this process involves giving the court detailed information related to the circumstances and finances of the person with dementia.

The following forms will need to be completed:

COP1: main application form
COP1A: supporting information for property and affairs
COP3: assessment of capacity
COP4: deputy’s declaration

Further guidance for these forms can be obtained from the Court of Protection and their website; they can also help you to complete the forms in case you’re unsure of anything.

On the other hand, you can ask a solicitor to make an application for you.

Then, the Court of Protection will assess the information provided and it can take up to 16 weeks to reach a decision – in more complex cases, this can be longer.

Deputy Duties

Before applying to become a deputy, it’s important to consider the ongoing responsibilities involved to ensure you are able to keep up with all of the tasks in the future.

And because you are making decisions on their behalf, you will be required to:

Act with care and in good faith
Not take advantage of the situation or the person with dementia
Protect the person against liabilities to third parties
Not delegate your duties unless authorised
Respect the person’s confidentiality
Comply with the directions from the Court of Protection

For a Property and Affairs deputy, you will also have a responsibility to keep accounts and keep the person’s money and property separate from your own.

Security Bonds

Usually, a deputy’s first duty is to arrange a security bond with an insurer, and the court requires all deputies to do this.

Simply, a security bond is an insurance policy designed to financially protect the person with dementia in case the deputy was to mismanage their finances, and determines the amount of cash the deputy will have control of, including any properties.

Limits to a Deputy’s Powers

The power granted to a deputy will be limited in duration and extent as much as reasonably possible.

But, there are specific restrictions put in place. A deputy cannot:

Restrain the person with dementia
Make a decision if the person with dementia can make it themselves
Go against a decision made by a Power of Attorney
Refuse life-saving treatment for a person with dementia who cannot grant their own consent

Should a deputy go against these restrictions, the court has every right to cancel the deputyship at any time.

It’s worth noting, that every deputy order will be different and there can sometimes be additional clauses and limits, like how much can be spent in a single transaction, for example.

Want to know more? Please get in touch today.

In the meantime, take a look at our Court of Protection solicitors.

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How to Find a Therapist That’s Right For You?

Posted on October 21, 2021 by admin

Tags – Tips on Finding a Therapist

Admitting and accepting life’s issues is one of the hardest things someone can do.

But once you have made the decision to reach out and seek therapy, you’ll want to find someone you can connect with, someone you can understand who you are and more importantly, someone you can trust with your innermost feelings and thoughts.

So, finding a therapist should not be a rushed decision to take lightly. It should take time and effort otherwise you may not make any progress.

A good therapist will help you develop skills and confidence to cope with mental health for the rest of your life.

With that said, here are 4 tips for finding a therapist that’s right for you.

1. Search a Directory

Once you have chosen your therapy type, you’ll want to find a UKCP therapist, so you feel confident they are fully qualified, follow good practice and hold ethical conduct.

With thousands of therapists available all over the UK, you can search by location, if you’d like face-to-face meetings or online sessions and the issue you’d like to work on.

When looking through the directory, ask yourself:

Do you want to see a therapist who specialises in your particular issue or are you open to any?
Where do you want to meet your therapist? This could be near work or home, or even somewhere else.
Do you feel comfortable meeting in person or would you prefer to meet online?
Are you looking to do therapy on your own or in a group?
Do you feel comfortable talking to a man or a woman?

Nailing down the specifics will help you to find the right therapist for you to help you on your journey.

2. Get a Feeling

When you’ve narrowed a few potential therapists down, why not send them an email or give them a quick call?

By doing this, you can give a brief overview of your issue and find out quickly if they’re able to help you, (it could be they don’t specialise or have experience in working with your issue).

Remember, therapists will not be shocked or judge you and generally will be able to help with most issues. Plus you can find out here the kind of appointment times they have and if that would fit in with your lifestyle.

Moreover, this gives you a sense of what they’ll be like and if you feel you can work with them.

3. Try a First Session

There’s no harm in trying a session. This is your chance to see how you feel even being with a therapist – especially if it’s your first time.

And trying it out means you can get a sense of how they work and if you think you’ll work well together.

At first, the therapist will want to ask you questions and talk about what led you to choose therapy. Sometimes they may even fill out an assessment form, but don’t worry. This just helps them to understand if they’re the right person to help you too.

The kind of things they may ask you are:

How long the issues been going on for
Your childhood and upbringing
Relationships with loved ones and those around you
What you’ve been doing to cope
If you’ve had therapy before

Don’t forget though, this is your session and you can ask questions back too to help you decide if the therapist is for you – you are in control.

You might want to ask:

How do your sessions work?
What kind of therapy do you do?
What experience or training have you had to work with the issue I’m dealing with?
How long do you think we’ll work together for?
What happens if I miss a session?

Make the most out of your first session to really think about whether you can work with them to help you.

4. Never Settle

After your first session of therapy, you’ll want to take some time and reflect on how you felt when you walked away.

Some things to think about are:

Did you feel at ease?
Do you think you can trust them?
Would you feel comfortable talking about the most intimate details of your life?
Did you feel safe?
Did you like their tone towards you?

If you did not feel comfortable with your therapist during your first session, don’t feel bad about it.

At the end of the day, taking the step to seek help for any issue is a big step. And you need to ask a lot of questions and then decide if you do or do not want to work with them. If you don’t, it’s not your fault – many people don’t find the right therapist the first time round.

The Bottom Line

Choosing the right therapist for you can involve some trial and error.

Don’t worry if you’re not happy with how your first session goes. In fact, there are some people who try several therapists before they find someone they can truly be honest with.

Most importantly, the relationship between you and your therapist is crucial if you want the treatment to work.

So, take your time to find someone you feel you can talk to and who you feel understands and respects you and your problems.

Want to know more? Get in touch today.

Take a look at our Court of Protection solicitors services in the meantime.

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How to Combat Social Anxiety?

Posted on October 13, 2021 by admin

Tags – Tips for Social Anxiety

Social anxiety is a mental disorder that is often misunderstood and a lot of people could be suffering in silence.

It’s not just as simple as feeling shy or not wanting to engage in big groups. It involves intense fear of social situations, especially those that are unfamiliar or you feel you’re going to be watched.

For some, it can take control over their daily lives, such as talking to colleagues, going shopping, eating out, attending classes, going on dates and so on.

Eventually, these situations can become so frightening that you get anxious even thinking about them and go to great lengths to avoid them, disrupting your life in the process.

Luckily, there are a few small steps you can take to start feeling more comfortable in social settings. Here are our top 6 tips to overcome social anxiety.

1. Get Out There

The best way to get over mild to moderate social anxiety is to simply get yourself out there.

Agreed, it can be tempting to avoid social situations but the reality is, there’s never a better time to start than now.

So, stop putting things off and start your journey towards overcoming social anxiety today.

Furthermore, accept that not every day will go to plan. Perfectionism and social anxiety go together like strawberries and cream. However, everything you say and do does not have to be perfect. Instead, make a strong point out of being imperfect and take a chance for the day.

Start by taking small steps and little changes. For example, challenge yourself to make small talk with the cashier next time you go shopping, or raise your hand during a class or meeting and ask a question.

Essentially, you need to make a conscious effort to be more social and face your fears – avoidance is not a tool to cope and it will not help your personal growth.

2. Focus on Breathing

Generally speaking, the physical symptoms of anxiety include an increase in heart rate, pounding chest, muscle tension and dizziness.

In all of these instances, it’s important to take a minute and slow down your breathing to help you gain control back of your body.

Where you can, take a seat and get comfortable. Then, take the biggest breath you can and hold it for 4 seconds before exhaling slowly. Keep doing this until you feel your breathing has come back down to it’s normal rate, and always remember that these symptoms are temporary and will pass.

3. Challenge Your Thoughts

There’s a good chance that you spend a lot of time thinking about negative outcomes if you attend a social situation.

Often people with social anxiety will worry about it accidentally saying the wrong thing or calling someone by the wrong name. Perhaps you’re worried you might trip over or spill something on yourself, or laugh or cough at the wrong time.

The truth is, these things happen at any time. Yes it may cause minor discomfort, but try to keep things in perspective.

Let’s say you have made a social blunder, that doesn’t mean that others are going to think badly of you.

So when you start to feel overwhelmed by anxious thoughts, try challenging these and replace them with more helpful ones through realistic thinking.

4. Set Goals

You need more than just a vague idea of what you want to achieve in life.

From overcoming social anxiety to being the next big Hollywood star, it’s important to write your goals down on paper.

Because doing this makes it more real and measurable.

So the idea of goal setting is to decide where you want to end up, but also learning about and setting a benchmark of where you are now.

Then as you start working towards your goals, you may realise that you’ve started to get yourself out of a rut and see that you are a lot more outgoing than you used to.

Remember though, never compare yourself to others in terms of social success; focus on yourself and how you are doing week by week, month by month.

5. Congratulate Yourself

There are a lot of things you should feel proud about. Even the smallest of things like heading to the supermarket or going for a coffee should be celebrated. In fact, you can even feel proud that you even made it out of the house one morning.

Simply put, you need to recognise that you face more challenges than others and you should congratulate yourself on the little achievements you’ve made in your day-to-day life.

Over time, you can build on these small wins and start feeling better about going to social environments.

6. Say Yes

Maybe you’ve gotten into the habit of saying “no” to everything you get invited to.

But it’s time to start saying “yes”! If you’re invited to do something social, don’t turn it down and accept the invitation.

Now you may feel a little anxious at first, however over time, the more you attend social gatherings the less scared you will feel to go.

So, the next time someone at work asks you to join them for lunch or your neighbour invites you for dinner, make an effort to go.

The Takeaway

Now we’re not saying that overcoming social anxiety will be an easy ride; it’s a long journey and will take time for new neural pathways for social interactions to form.

With that in mind, if your social anxiety is constantly interfering with your day-to-day life, it may be worthwhile seeking professional help.

Whilst it may seem like an impossible task right now, taking small steps to combat social anxiety will help you live your life to the fullest.

Please contact us to find out more.

In the meantime, take a look at our Court of Protection solicitors page.

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1. Our Top 5 Tips for Coping with a Panic Attack

2. Our Top 5 Tips for Keeping Calm Under Pressure

3. Talking to Your Family About Your Mental Health

Our Top 5 Tips for Coping with a Panic Attack

Posted on September 20, 2021 by admin

Tags – Coping with a Panic Attack

Panic attacks are sudden surges of fear, panic or anxiety.

Whilst you cannot predict when a panic attack will occur, knowing how to cope with them and making a plan of what to do when a panic attack happens can help make them easier to manage, as well as help you feel more in control of your mind and body.

Typically, people who get a panic attack will feel symptoms like:

Palpitations
Sweating
Feeling dizzy
Chest pains
Shaky limbs
Choking sensation

Unfortunately, panic attacks can be quite scary, especially because they can hit you out of nowhere and happen very quickly.

To help you manage your symptoms, here are our top 5 tips for coping with a panic attack.

1. Recognise You’re Having a Panic Attack

When you feel as though you’re about to have a panic attack, it’s important to try and recognise this and not mistake it for a heart attack.

By doing this, you can remind yourself that this feeling is only temporary, it will be over soon and you will be okay.

Moreover, you should try and stay where you are when you feel you’re about to have an attack. The reason being, is sometimes panic attacks can last up to an hour – so it wouldn’t be a good idea to carry on driving.

Instead, stay where you are and pause – concentrate on your thoughts and try to tell yourself that it is just your mind reaction and that these feelings are normal.

Recognise it and stick with it: it will pass.

2. Focus on Breathing

Hyperventilating is a common symptom of panic attacks, as well feelings of dizziness, disorientation and chest pains, but all these can cause increased feelings of fear.

Luckily, focusing on your breathing can reduce symptoms: try to take deep breaths in and through your mouth. Concentrate on the air filling you inside and then slowly leaving again; you can try slowly counting to 4, hold for a second then release for 4.

Simply, the more you can control your breathing, the better you will be able to cope with the panic attack.

3. Try Muscle Relaxation

Like breathing, muscle relaxation is a technique used to control your body’s response to the panic attack.

As a result, the mind can sense that the body is relaxing and help relieve other symptoms, such as rapid breathing.

To practice progressive muscle relaxation, tense various muscles and hold it for 5 seconds. Then, say “relax” as you release and wait 10 seconds before you tense the next muscle.

4. Find a Focus Object

Often, during a panic attack a person can become overwhelmed and distressed.

But concentrating on a physical object wherever you are can sometimes help, making you feel more grounded. When focusing on a object, ask yourself questions like:

What is it made from?
Who made it?
What does it feel like?
What shape is it?

Doing so can help lessen the symptoms of a panic attack.

However, if you feel it difficult to try and find an object when you’re experiencing a panic attack, you could carry a familiar object with you, like a seashell from when you visited the beach.

Essentially, focusing on just one stimulus can help to reduce other stimuli that trigger symptoms.

5. Close Your Eyes

Sometimes, panic attacks happen from overwhelming triggers, such as being in a fast paced environment where there’s lots of stimuli.

For this reason, it’s a good idea to close your eyes during your attack, which will block out everything in your sight which should make it easier to focus on your breathing.

On the other hand, you could picture your happy place; your happy place should be where you would feel the most at peace, safe and relaxed.

So it’s also a good idea when you close your eyes to try and imagine being at your happy place; really concentrate and think about how calm it is, or how your body feels touching the wet sand or soft rugs, for example.

Closing Thoughts

All in all, if you’re able to find particular triggers that cause your panic attacks, it will help you to be better prepared and deal with them to bring yourself back to a normal state.

With that in mind, it’s a good idea to keep a diary and note down each time you have a panic attack: where was it? Who was there? What was happening?

The final takeaway: always remember panic attacks won’t last forever and you will be okay!

Want to know more? Contact us today.

In the meantime, take a look at our Court of Protection solicitors page.

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Our Top 5 Tips for Dealing With Guilt

Posted on August 18, 2021 by admin

Tags – Dealing With Guilt

Think back to your whole life so far.

There must be a thing or two that you really regret.

It’s okay, we’re all human and can make some mistakes – it’s a normal part of growth.

Yet, sometimes we find guilt will just creep up on you, take over your whole mind and before you know it, you’re in emotional turmoil.

As an emotion, guilt holds a lot of power.

But that’s not necessarily a bad thing, as it helps you acknowledge your behaviour and drive your motivation to be a better person.

And sometimes, it can help you to go back to the root of the problem, and fix what you could have done differently.

So on one hand, guilt can actually promote positive growth but at the same time, it can linger and stop you from ever moving on.

Not sure how to deal with your guilt?

Don’t worry, here are our top 5 tips to help you move on…

1. Rationalise Your Guilt

Guilt is only worth feeling if it helps us to grow as people, especially if your behaviour was offensive to others in the past.

When guilt helps us to recognise our mistakes, this is known as healthy or appropriate guilt.

For example, let’s say you feel guilty for working a crazy 80 hour work week and you’ve neglected your family because of it – guilt serves a purpose and helps you to correct it.

However, it’s not always easy to have a healthy development towards guilt and we can suffer from unhealthy or inappropriate guilt.

As an example, let’s say you’ve just eaten six chocolate bars in a row – guilt could be a way to signal your brain that this was a little extreme.

Behaviours like these can be harmful to your overall well being – so rationalise the purpose of this guilt and use it to your advantage – to realign your moral or behavioural compass.

2. Make Amends

If you know you’ve done something wrong, try to find a way to put the situation right, the sooner the better.

The longer you leave it, the more you’re letting guilt build up.

Consequently, this can result in anxiety for you, doesn’t solve the situation at hand or end the pain for anyone.

To make amends, make sure your actions are useful to who you’re trying to build a bridge with.

For example, if you missed an important task at work and a colleague was left picking up the pieces – rather than just taking them out for lunch in an attempt to say sorry, take accountability for your mistake, say that you were to blame and help them with their work – which will be far more valuable for you both.

3. Learn From Your Mistakes

You won’t always be able to make amends with every situation though.

Sometimes, our mistakes cost us our closest relationships and unfortunately, combined with sadness it can feel impossible to escape.

Before you can leave the past behind, accept it.

Then ask yourself, what led to the mistake? Are there any triggers you can notice that made you behave in that way?

And, what would you have done differently? Are there any behaviours you could work on?

Recognising these will help you to be a better person in the future and not repeat the same mistakes.

4. Be Present

Try to be present and focus on now.

At the end of the day, you can’t change the past.

So, stop thinking about what could have been and concentrate on what is.

No matter how many different scenarios you play in your head, what’s been done cannot be reversed and by constantly worrying about it, you’ll only increase your anxiety.

Instead, think about how you can control your actions in this very moment and live mindfully moving forward.

5. Understand, Nobody’s Perfect

Not even the closest people to us can live a perfect life.

We all make mistakes somewhere along the line which can leave us feeling guilty from time to time.

However, once you realise what you’ve done wrong – just accept it – you’re only human.

Don’t engage with your mind’s self-blame: “I should have known.” “I should have acted differently.”

You’re not perfect. And neither am I.

Be aware of your guilt of course – often it’s trying to tell us something about ourselves.

But as we mentioned in tip 1, rationalise your guilt and don’t punish yourself.

The Takeaway

Guilt is a very common emotion that everyone experiences, so don’t worry, you’re not alone.

When you find yourself feeling guilty, ask yourself – is the guilt trying to correct your behaviour or is it a heightened response to a situation that no longer matters?

Above all, make sure you try to make amends and tie up any loose ends so that you can truly move on.

Get in touch today to find out more.

Please check our Court of Protection Solicitors page, in the meantime.

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Our Top 4 Tips to Help Live With PTSD

Posted on August 16, 2021 by admin

Tags – How to Live With PTSD

If you suffer from PTSD (Post Traumatic Stress Disorder), you’ll know how difficult it can be in your day-to-day life.

At times you may experience nightmares or flashbacks, and without any warning you feel full of anxiety, anger or guilt.

If this sounds like you, don’t worry – these symptoms are normal but it’s important to understand them so you can work to manage it.

To put it simply, PTSD is a type of anxiety disorder that happens in people who have witnessed a traumatic event.

These events can be anything as big as a life-threatening accident to smaller, less obvious events such as bullying at school.

Whatever the cause, living with PTSD can be challenging, but there are a few self-caring ways you can help manage it.

Here are our top 4 tips…

1. Don’t Isolate Yourself

There is a wealth of evidence that suggests finding support from others can be a crucial factor in helping someone overcome PTSD symptoms.

So, it will be beneficial to you to build a support network and surround yourself with friends, family members, co-workers or anyone you feel comfortable talking to.

Always remember – never be afraid to ask for help and most of all, don’t isolate yourself when your symptoms occur.

Unfortunately, not everyone can rely on or trust their inner circle, so if you feel you have no one, your GP will always be happy to listen and they can recommend support groups to join, whether they be online or in person – you’re never alone, so don’t fight emotions alone either.

2. Stay Active

It’s been proven that exercise improves mood and our overall health.

And exercise can be great at helping to manage PTSD symptoms like anxiety, depression or if you feel irritated.

In fact, even after just 20 minutes of exercise, your brain adapts and it becomes easier to manage stress.

If you’re not really that active, you can start light by going for walks or small jogs, and if that’s not your thing, try something fun like swimming or even dancing in your living room.

As long as you get your body moving, it will help to manage symptoms and make PTSD easier to live with.

3. Focus on Your Breathing

As silly as it sounds, many of us do not breathe properly.

Normal breathing involves your diaphragm and a muscle in your abdomen and when you breathe in, your belly should expand – breathe out and your belly should deflate.

As we live our lives, some people start breathing with their chest and shoulders, which is bad because it causes shorter, shallower breaths which can increase when you feel stressed or anxious.

To combat overwhelming feelings, refocus your mind on breathing properly through deep breaths and help protect yourself from fear or panic.

4. Find a Creative Outlet

Art or music therapy for PTSD has been found to have a positive effect on symptoms.

Plus, hobbies such as creative writing or crafting can help relieve feelings of anxiety or irritability.

With that in mind, it could be a good idea to try and find a creative outlet that will help reduce your symptoms.

Other outlets include learning how to play an instrument, painting, cooking or journaling.

Moreover, this can also be seen as a distraction technique, whereby you distract yourself to take the focus of one strong emotion, making it easier to manage when it’s less intense.

The Final Word

Always remember to be kind to yourself.

And when you start to have feelings of guilt, shame or anger – just remember that’s not you, it’s the disorder and it’s not caused by weakness.

Try to recognise your triggers and try these methods above to help manage them – emotions will come and go in waves, but it’ll be better to ride them rather than go against them.

Please get in touch if you would like to know more.

In the meantime, take a look at our Court of Protection Solicitors page.

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Our Top 5 Tips for Keeping Calm Under Pressure

Posted on July 13, 2021 by admin

Tags – Tips for Keeping Calm Under Pressure

It’s normal to feel stressed every now and then in our lives.

But sometimes, we’re faced with stressful situations that make us feel overwhelmed when trying to deal with them.

When our minds and bodies are put under pressure, we naturally go into “fight or flight” mode, designed to either get us ready to fight or run away from danger.

In some cases, when you feel stressed or anxious, your “fight or flight” mode is most likely being triggered too easily.

Luckly, there are a few simple but effective tips you can try to keep calm when put under pressure.

1. Take a Deep Breath

If you’re faced with a stressful situation where you cannot leave, you can calm yourself down by practicing breathing exercises.

Now, the saying “take a deep breath” may seem like a cliche, but it truly holds value.

Positively, getting more oxygen inside your body can release physical tension and you can do this at any time, anywhere.

Moreover, the 4-7-8 breathing technique is an effective way to boost oxygen levels in your body.

Simply inhale through your nose for 4 seconds, hold your breath for 7 seconds and then exhale for 8 seconds.

By doing so, your brain will be more focused on breathing rather than the stressful situation.

2. Focus on the Positive

When you’re put under pressure, if you only focus on the negative this will increase anxiety and feelings of panic.

As such, you should try and focus your mind on the positives to avoid stress and stay calm.

With that in mind, writing down what you’re feeling stressed about is a good way to focus your thoughts on the positive and eliminate the negative.

Research reveals, journaling your thoughts can help to reduce psychological stress in families, especially with critically ill loved ones – write down what’s causing you stress and express your emotions on the page.

3. Sleep Well

If you’re feeling under pressure and you haven’t slept properly – stress and anxiety will kick in and can often result in insomnia, and you’ll end up in a vicious cycle.

As recommended, try to get at least 7-8 hours of sleep each night.

Therefore, turn off your TV earlier in the evenings, dim the lights and give your mind and body some “down time” to relax, which will help you to get a better night’s sleep.

As a result, you’ll be able to deal with being put under pressure a lot better when you’re well rested.

4. Take a Walk

Walking is a great way to manage stress when you’re put under pressure as it releases endorphins.

Don’t worry, you don’t have to walk for miles either – simply moving your body for 5 or 10 minutes is enough.

Furthermore, walking with a close friend is a good way for social support as you can talk about your emotions.

On the other hand, walking alone outside gives you the opportunity for self-reflection on the situation and come back with newfound optimism.

5. Inhale Soothing Essential Oils

Taking in essential oils can help calm your mind – sometimes known as aromatherapy.

And it focuses on inhaling scents to balance your mental health.

In particular, lavender has been associated with lower levels of anxiety, depression and stress.

Other essential oils include rose, sandalwood, chamomile, rose and more.

With a wide variety of oils available, choose scents that you like.

Simply light a candle or a diffuser, or add a few drops of oil to a cotton pad to sniff and see if your stress levels go down.

Final Thoughts

Stress is unavoidable but you shouldn’t ignore it either – because if you’re put under too much pressure it could lead to other physical and mental health issues.

Luckily, these simple tips above can make stress manageable and help you to stay calm when put in stressful situations.

To find out more please get in touch.

In the meantime check out our Court of Protection services.

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