Blog

• NHS Talking Therapies
• Thomas Boldy, High Intensity Cognitive Behavioural Therapist, NHS East Riding Talking Therapies
  

Christmas brings joy to many people, though for some it recalls memories of loss or other personal challenges. As a therapist, I would say be kind and considerate to yourself. If there is a difficult day for you, allow yourself to feel that way and acknowledge it, don’t fight it. Then think about what you can do, what feels achievable, what can elicit a change of emotion. It might be to accept an invitation from friends to meet, engage with a hobby or interest or pick up the phone and contact a helpline like Samaritans or Mind. Both organisations are there 365 days a year and their support teams will listen to your struggles and problems.

Try to keep a routine and structure to your day, including your sleep and wake cycle. Choose positive actions – for me it’s to step outside, even if it’s raining or snowing, as the fresh air can really make me feel good. I like to use grounding techniques to zone into my senses of sight, touch, sound, taste and smell. This helps to bring me back to the present moment and reduce stress.

You can truly use this method anywhere. To start the exercise, it is important to recognise how you are feeling. Aim to relax yourself into your environment by channelling your focus into relaxing your breathing. You can do this by inhaling through your nose for four seconds, hold your breath for one second, and exhale out of your mouth for four seconds. Repeat this process four times to circulate your breathing and relax your mind and body.

The next step is to zone into your senses (sight, sound, touch, smell and taste). I benefit from a visual approach, seeking one thing that I can see. I then zone into that and describe to myself every aspect of what I can see (colour and texture of an item). If I notice my attention going elsewhere, I don’t fight this natural response, I simply acknowledge and bring my attention back to the item. I would recommend doing this for each sense and finish by checking on how you are feeling. I find this to be grounding and helpful for bringing my attention back to the present moment. The exercise can relax the mind and provide clarity on stressful situations. This relaxed state can be known to enhance decision-making to move onto a helpful behavioural choice, improving your mood.

The Christmas period and end-of-year celebrations can bring time to reflect and take stock of how the year has developed. Please be compassionate to yourself if your year hasn’t gone as initially planned. I often remind myself and clients that whatever is causing a rise in anxiety or drop in mood will fade. I know that if I can channel my focus on the present moment, I will be in a better position to shape my tomorrow. Focus on each day, break tasks down, chip away at daily situations, this reduces the mountains we can build when overwhelmed.

Remember, NHS Talking Therapies are here and if you’re struggling please make a referral and your local service will be happy to help.

• With thanks to Humber Teaching NHS Foundation Trust.