Understanding and Supporting those Struggling with Suicidal Thoughts, Ideation, and Self-Harm.

World Suicide Prevention Day serves as a poignant reminder of the critical need to raise awareness about suicide, suicidal ideation, and self-harm. These complex issues affect millions of lives globally, and dispelling myths surrounding them is crucial in helping those who suffer silently. By fostering understanding, reducing stigma, and offering compassionate support, we can create safer spaces for individuals to share their struggles and seek help.

One of the most significant barriers to effective suicide prevention is misinformation. It's essential to address common myths with facts. For instance, contrary to popular belief, talking about suicide does not increase the risk or put the idea into someone's head. In fact, open conversations can reduce feelings of isolation and shame, encouraging individuals to seek help (Dazzi et al., 2014). Creating a non-judgmental space to discuss difficult emotions can provide relief and allow people to express feelings they might otherwise keep hidden.

Another prevalent myth is that only mentally ill people consider suicide. While mental health conditions can increase risk, many individuals experiencing suicidal thoughts do not have a diagnosed mental illness. Factors such as financial stress, trauma, loss, or chronic illness can also contribute to suicidal ideation (Klonsky et al., 2016). It's crucial to approach these conversations with empathy and without assuming mental illness is always the underlying cause.

It's also important to understand that suicidal thoughts are often temporary and can fluctuate with circumstances. With proper support, many people can move through these feelings and lead meaningful lives. Early intervention and supportive counselling can help individuals make sense of their emotions and find hope beyond their darkest moments (Jobes, 2016).

Self-harm, such as cutting or burning, is often misunderstood as always indicating suicidal intent. However, many individuals engage in self-harm as a way to cope with overwhelming emotions, not necessarily as a desire to end their lives. While self-harm can increase suicide risk, it's often a method of managing pain or expressing feelings that cannot be verbalised (Klonsky, 2007).

Personal experiences can provide valuable insights into the complexities of suicidal thoughts and self-harm. As a carer for my father who suffered from vascular dementia, I witnessed firsthand the devastating impact of suicidal ideation. His fear and confusion, especially after seeing his elder sister's decline from the same condition, led him to express thoughts about ending his life. This experience mirrored what I've observed in some clients: the overwhelming sense of circumstances beyond their control, fear of the future, and longing for release.

These encounters underscore the critical importance of having someone to talk to without judgment. The reasons for suicidal thoughts or self-harm are unique to each individual, but the universal need for a safe space to share these thoughts and emotions is key to healing. Therapy offers this sanctuary—a place where people can talk openly, process their feelings, and make sense of their internal turmoil.

The prevalence of suicide and self-harm in the UK is alarming. According to Samaritans, there were 5,219 suicides registered in 2021, with males accounting for about 75% of these deaths (Samaritans, 2022). Suicide remains the leading cause of death for men under 50 and young people aged 15-24. These statistics highlight the urgent need for awareness and early intervention.

For those looking to support someone in crisis, several key steps can make a difference. Listening without judgment, asking directly about suicide, encouraging professional help, being patient and compassionate, and helping create a safety plan are all crucial ways to provide support (WHO, 2021).

In West and North Yorkshire, several organisations offer support for those struggling with self-harm and suicidal ideation:

• Mind in Bradford provides mental health support services in Bradford and Craven.

• Leeds Suicide Bereavement Service offers support to those affected by suicide in Leeds.

• Airedale NHS Foundation Trust provides mental health services in Keighley and surrounding areas.

• Craven Mental Health and Wellbeing Hub offers support in Skipton and the Craven district.

The concept of the "wounded healer," popularised by Carl Jung, is significant in understanding why some psychotherapists are drawn to their profession. Many influential figures in psychotherapy, like Sabina Spielrein, have navigated their own psychological challenges while helping others (Launer, 2015). Their experiences have shaped the field, enabling a deeper understanding of the human psyche and the importance of empathy in therapy.

If you or someone you know is struggling with suicidal thoughts or self-harm, remember that help is available. Resources like Samaritans (116 123), Mind (0300 123 3393), Papyrus (0800 068 4141), CALM (0800 58 58 58), and Shout (Text "SHOUT" to 85258) offer support and guidance.

By educating ourselves, reducing stigma, and offering compassionate support, we can make a profound difference in the lives of those who are struggling. Through professional support, counselling, or simply opening up a conversation with someone who cares, there is always hope for healing and recovery.

References:

Dazzi, T., Gribble, R., Wessely, S., & Fear, N. T. (2014). Does asking about suicide and related behaviours induce suicidal ideation? What is the evidence? Psychological Medicine, 44(16), 3361-3363.

Jobes, D. A. (2016). Managing suicidal risk: A collaborative approach. Guilford Publications.

Klonsky, E. D. (2007). The functions of deliberate self-injury: A review of the evidence. Clinical Psychology Review, 27(2), 226-239.

Klonsky, E. D., May, A. M., & Saffer, B. Y. (2016). Suicide, suicide attempts, and suicidal ideation. Annual Review of Clinical Psychology, 12, 307-330.

Launer, J. (2015). Sex versus survival: The life and ideas of Sabina Spielrein. Journal of Medical Biography, 23(1), 57-58.

Samaritans. (2022). Suicide statistics report: Latest statistics for the UK and Republic of Ireland. Retrieved from https://www.samaritans.org/about-samaritans/research-policy/suicide-facts-and-figures/

World Health Organisation. (2021). Suicide prevention. Retrieved from https://www.who.int/health-topics/suicide

Understanding the Adaptive Child

The adaptive child is the part of us that developed coping strategies to navigate challenging childhood environments. These adaptations, while necessary for survival in childhood, can become problematic in adult relationships if left unexamined.

Types of Adaptive Children

While each person's adaptive child is unique, there are some common patterns:

1. The Withdrawer: This type tends to retreat from conflict, often becoming emotionally distant or physically absent.

2. The Attacker: This adaptive child responds to stress with aggression, either verbal or physical.

3. The Pleaser: Always trying to keep the peace, this type often neglects their own needs to satisfy others.

4. The Perfectionist: Striving for flawlessness, this adaptive child believes that being perfect will protect them from criticism or rejection.

5. The Rebel: This type pushes against authority and rules as a way of asserting control.

Identifying Your Adaptive Child

Recognising your adaptive child involves self-reflection and awareness. Here are some signs to look out for:

1. Recurring Patterns: Notice if you consistently react to stress or conflict in the same way.

2. Emotional Triggers: Identify situations that provoke strong, seemingly disproportionate emotional responses.

3. Black-and-White Thinking: The adaptive child often sees things in extremes.

4. Rigid Behaviour: Inflexibility in your responses to various situations can be a sign of your adaptive child at work.

5. Fear-Based Motivation: If your actions are primarily driven by fear of abandonment, rejection, or failure, your adaptive child may be in control.

Working with Your Adaptive Child

Healing and growth involve acknowledging and nurturing your adaptive child. Here are strategies to improve your relationships by working with this part of yourself:

1. Self-Compassion: Recognise that your adaptive child developed these behaviours for a reason. Approach this part of yourself with understanding and kindness.

2. Awareness: Practice mindfulness to catch yourself when you're reacting from your adaptive child state.

3. Challenging Beliefs: Question the beliefs that underpin your adaptive behaviours. Are they still relevant in your adult life?

4. Emotional Regulation: Learn techniques to soothe your adaptive child when it feels threatened.

5. Communication: Express your needs and feelings clearly, rather than relying on adaptive behaviours to get them met indirectly.

6. Boundaries: Set healthy boundaries in relationships, allowing your adult self to take charge rather than your adaptive child.

7. Therapy: Consider working with a therapist trained in relational approaches to delve deeper into your adaptive patterns.

The Adaptive Child in Relationships

Our adaptive child often emerges most strongly in our closest relationships. Terry Real emphasises that understanding and managing our adaptive child is crucial for building healthy, fulfilling partnerships.

When both partners can recognise their adaptive children at play, they can approach conflicts with more empathy and understanding. Instead of reacting defensively, they can support each other in healing old wounds and creating new, healthier patterns of interaction.

Moving Towards the Functional Adult

The goal in working with your adaptive child is not to eliminate it, but to integrate it into a more balanced, mature self. Terry Real refers to this as the "wise adult" or "functional adult". This part of you can acknowledge the adaptive child's fears and needs while making decisions based on present reality rather than past trauma.

The functional adult is characterised by:

• Flexibility in thinking and behaviour

• Ability to tolerate ambiguity and uncertainty

• Capacity for nuanced, rather than black-and-white, thinking

• Willingness to be vulnerable and authentic

• Skill in collaborative problem-solving

In summary understanding and working with your adaptive child is a powerful tool for personal growth and relationship improvement. By recognising the patterns established in childhood, we can begin to make conscious choices about how we want to show up in our adult relationships.

Remember, this is a journey of self-discovery and growth. Be patient with yourself as you uncover and work with your adaptive child. With time and practice, you can create more fulfilling relationships and a deeper sense of authenticity in your life.

References & Further Reading

1. Real, T., 2024. Terry Real. [online] Terryreal.com. Available at: https://terryreal.com[Accessed 4 September 2024].

2. Behnke, C., 2023. The Power of Terry Real's Relationship Grid for Therapists and their Clients. [online] Claudia Behnke Psychotherapy. Available at: https://www.claudiabehnkepsychotherapy.co.uk/post/the-power-of-terry-real-s-relationship-grid-for-therapists-and-their-clients [Accessed 4 September 2024].

3. Real, T., 2022. What is Relational Life Therapy (RLT)?. [video] Available at: https://www.youtube.com/watch?v=TGwDtSgmLHc [Accessed 4 September 2024].

4. Bowlby, J., 1988. A Secure Base: Parent-Child Attachment and Healthy Human Development. New York: Basic Books.

5. Klein, M., 1985. Envy and Gratitude and Other Works 1946-1963. London: The Hogarth Press.

6. Schwartz, R.C., 1995. Internal Family Systems Therapy. New York: The Guilford Press.

7. Berne, E., 1964. Games People Play: The Psychology of Human Relationships. New York: Grove Press.

8. Beck, A.T., 1976. Cognitive Therapy and the Emotional Disorders. New York: International Universities Press.

9. Ainsworth, M.D.S., Blehar, M.C., Waters, E., and Wall, S., 1978. Patterns of Attachment: A Psychological Study of the Strange Situation. Hillsdale, NJ: Lawrence Erlbaum Associates.

10. Winnicott, D.W., 1965. The Maturational Processes and the Facilitating Environment: Studies in the Theory of Emotional Development. London: The Hogarth Press and the Institute of Psycho-Analysis.

Establishing a New Model for Accessible Mental Health Services: A Vision for Change

As a newly qualified psychotherapist grounded in person-centred, relational, and integrative approaches, I am about to embark on an ambitious project: to create a network of free-at-the-point-of-use counselling services and talking therapies across North and West Yorkshire. This initiative aims to address the significant gaps in mental health care provision, particularly for those who cannot afford private therapy, while also providing paid work opportunities for qualified and student psychotherapists.

The Current State of Mental Health Services

The mental health crisis in the UK is undeniable. According to recent data, some 1.9 million people are currently on waiting lists for mental health support. This staggering figure is only one indicator of the deep-rooted issues within the system. The British Association for Counselling and Psychotherapy (BACP) has highlighted the chronic shortage of mental health professionals, exacerbated by the pandemic, economic pressures, and systemic inequalities. This has led to increased demand for services that the NHS and other public providers are struggling to meet.

September’s article in Therapy Today by Ellie Broughton captures the essence of this crisis, noting that mental health care in the UK is in a persistent state of "crisis mode." The challenges include staff shortages, with vacancy rates in acute inpatient services exceeding 20%, crumbling NHS premises, and a mental health workforce overwhelmed by the complexity and volume of cases. Furthermore, as BACP’s Workforce Lead Kris Ambler pointed out, the cost-of-living crisis has further exacerbated mental health inequalities, particularly among women, young people, and minoritised groups.

A New Approach: Free at the Point of Use, Yet Sustainable

Given this context, the need for innovative solutions is clear. My vision is to establish a private counselling service that is free at the point of use for clients but operates sustainably by partnering with NHS providers, GP surgeries, and third-sector organisations. These organisations will pay for the services, allowing us to maintain fair pricing while ensuring that therapy remains accessible to those who need it most.

One of the unique aspects of this model is its dual focus: not only will it provide essential mental health services to underserved populations, but it will also support the next generation of psychotherapists and counsellors. Currently, psychotherapy students are required to complete over 100 hours of placement, pay for supervision, and undertake personal therapy—costly requirements that often limit the profession to those who can afford it.

By offering paid placements and covering supervision costs, this initiative will open the door to a more diverse range of students, helping to address the workforce shortage that is crippling the sector.

Flexibility and Community Integration

Another advantage of this model is its flexibility. As private practitioners, we can offer therapy in various formats—via Zoom, telephone, face-to-face, or even at the client’s home or workplace. This flexibility is particularly valuable in reaching clients who may struggle with traditional, location-based therapy due to physical or logistical barriers. Furthermore, because we are embedded in our communities, we have a deeper understanding of the local systemic issues affecting our clients, allowing us to offer more nuanced and effective support.

The Road Ahead: Building a Network of Support

This project will take time to set up, but I am optimistic about the future. The new government has made significant pledges to invest in mental health services, and I intend to leverage this funding to build a robust network of qualified and student counsellors. Over the next 12-18 months, my goal is to establish a presence in North and West Yorkshire, working closely with psychotherapy education providers and experienced professionals who share this vision.

To all the students of psychotherapy, seasoned professionals, and education providers reading this, I invite you to join me on this journey. This initiative is more than just a business plan; it’s a call to action to create a more equitable and effective mental health care system. While I may not be able to offer private practice rates, I am committed to covering your costs and providing meaningful, impactful work that will make a real difference in our communities.

The challenges facing the new government in addressing the mental health crisis are immense, as highlighted by the voices in Therapy Today. But where there is crisis, there is also opportunity—opportunity to innovate, to collaborate, and to build something that truly meets the needs of our society. As we move forward, I am eager to see how this initiative can contribute to the broader efforts to transform mental health care in the UK.

Let’s work together to create a future where mental health support is accessible to all, regardless of their financial situation, and where the mental health profession is open to anyone with the passion and commitment to make a difference.

Watch this space.

Music: A Powerful Ally in the Battle Against Dementia

Last Saturday would have marked my dad's 89th birthday. Reflecting on his life and inspired by Tony Christie's interview on Good Morning Britain this morning where he discussed his dementia diagnosis, I thought I’d share an aspect of my relationship with my dad that brought fun, comfort and shared happiness: the power of music.

The Enduring Power of Musical Memory

One of the most remarkable aspects of dementia is that even as other cognitive functions decline, the ability to recognise and enjoy music often remains intact. This is because musical memories are stored in areas of the brain that are less affected by dementia and Alzheimer's disease.

Dr. Borna Bonakdarpour, a neurologist at Northwestern Medicine, explains, "The long-term memory of music remains intact until the very late stages of disease progression”. This preservation of musical memory offers a unique opportunity for connection and engagement with individuals living with dementia.

Personal Experience: Music as a Bridge

During my time as a full-time caregiver for my father, music was a really helpful part of our daily routine. It was through music that I often saw glimpses of the person my father used to be. Songs from his younger years would bring a smile to his face and he would even have a little bop. Music provided moments of joy, that really helped on those days where his dementia was really noticeable and distressing.

Benefits of Music for Dementia Patients

Music can provide numerous benefits for those with dementia, including:

• Improved mood and reduced anxiety: Listening to familiar tunes can create a sense of calm and happiness.

• Enhanced communication and social interaction: Music often encourages sufferers to sing along or even engage in conversations about their past.

• Stimulation of cognitive functions: Regular exposure to music can help maintain mental agility and cognitive functions.

• Evocation of personal memories: Music can trigger memories and emotions from earlier in life, providing a sense of continuity and identity.

• Reduced agitation and behavioural issues: Soothing music can help reduce irritability and aggression.

• Research has shown that both short-term and long-term music therapy can significantly reduce symptoms of depression and anxiety in dementia sufferers .

Implementing Music in Dementia Care

For caregivers and loved ones, incorporating music into daily routines can be a powerful way to connect with someone living with dementia. Here are some tips:

• Choose familiar music: Focus on songs from the person's teenage years or early 20s, as these often evoke the strongest memories.

• Observe reactions: Pay attention to how the person responds to different types of music and adjust accordingly.

• Use music to soothe: Playing calming music can help redirect attention and reduce agitation.

• Consider professional help: Working with a trained music therapist can maximize the benefits of musical interventions.

 Research and Future Directions

 The field of music therapy for dementia is rapidly evolving. Recent studies have explored the use of AI-powered music players to manage anxiety and agitation in dementia patients.

Other research has investigated the neural mechanisms behind music's effects on memory and cognition in Alzheimer's disease.

 As we continue to uncover the power of music in dementia care, it's clear that this non-pharmacological intervention offers significant promise for improving the quality of life for those affected by these conditions.

 Resources and Support

 For those recently diagnosed with dementia or their caregivers, resources like the Alzheimer's Association (www.alz.org) offer valuable information and support. While music therapy can't cure dementia, it can certainly enhance the lives of those living with the condition and provide moments of joy and connection.

It is also important if you are a carer of someone with dementia to get support for yourself. This could involve local talking therapy groups of individual counselling. If you are struggling, I can help and provided a sliding scale of pricing for therapy which flexes to suit your resources. So for a free 30 minute consultation email me on richard@richardpiercetherapy.com or call: 07941 288363.

 References:

Alzheimer's Association, 2024. Alzheimer's Disease Facts and Figures. [online] Available at: https://www.alz.org/alzheimers-dementia/facts-figures [Accessed 6 August 2024].

 Bonakdarpour, B., 2022. Music as Medicine for Alzheimer's Disease and Dementia. [online] Northwestern Medicine. Available at: https://www.nm.org/healthbeat/healthy-tips/emotional-health/music-as-medicine-alzheimers-dementia [Accessed 6 August 2024].

 Cohen, D., 2014. Alive Inside. [film] Directed by Michael Rossato-Bennett. USA: Projector Media.

 Fabiny, A., 2024. Music can boost memory and mood. [online] Harvard Health Publishing. Available at: https://www.health.harvard.edu/mind-and-mood/music-can-boost-memory-and-mood [Accessed 6 August 2024].

 Gómez-Romero, M., Jiménez-Palomares, M., Rodríguez-Mansilla, J., Flores-Nieto, A., Garrido-Ardila, E.M. and González-López-Arza, M.V., 2017. Benefits of music therapy on behaviour disorders in subjects diagnosed with dementia: a systematic review. Neurología (English Edition), 32(4), pp.253-263.

 Music & Memory, 2024. Music & Memory. [online] Available at: https://musicandmemory.org [Accessed 6 August 2024].

Navigating Stress, Anger, and Anxiety.

As a professional who has grappled with stress, anger, and anxiety throughout my various careers and personal life, I've come to understand that these emotions aren’t aways enemies, but as signals to be heeded.

Is easier said than done managing these emotions and it’s important to understand when and why these particular emotions crop up for you.  environment. One of my key triggers has always been a sense of unfairness or witnessing intransigence in the face of necessary change. The frustration of seeing "the way we've always done things" prioritised over more effective solutions can be maddening. However, I've learned that reacting in the heat of the moment rarely leads to positive outcomes.

The importance of not acting at the height of emotions cannot be overstated. In these moments, our ability to think clearly is compromised, often leading to decisions we later regret. Yet, it's equally crucial to recognise that inaction or simply letting things go isn't always the answer either. The key lies in finding a balance – acknowledging our emotions while not letting them dictate our actions.

Understanding our personal limits and triggers is fundamental to this process. For me, recognising the physical signs of stress and anger – tensed muscles, quickened heartbeat, shallow breathing – has been crucial. These bodily responses serve as early warning systems, allowing me to implement calming strategies before emotions escalate.

I've found great value in the work of Prof Steve Peters, particularly his book "The Chimp Paradox." Peters' model of the human mind, which he likens to three teams – the human (rational), the chimp (emotional), and the computer (memory) – has been instrumental in my approach to managing stress and anxiety.

This framework helps explain why we sometimes react irrationally and offers practical strategies for managing our "inner chimp".

When I feel overwhelmed, I turn to specific techniques that help soothe and calm me:

1. Mindful breathing: Taking slow, deep breaths helps activate the parasympathetic nervous system, reducing stress and promoting clarity.

2. Physical activity: A brisk walk or quick workout can help release tension and improve mood.

3. Reframing: I try to step back and view the situation objectively, asking myself, "How important will this be in a week, a month, or a year?"

4. Expressing myself assertively: Instead of bottling up emotions, I've learned to express my concerns calmly and clearly.

5. Seeking support: Talking to trusted colleagues or a mentor often provides new perspectives and emotional relief.

It's crucial to remember that these "negative" emotions aren't inherently bad. They're evolutionary responses designed to protect us. The fight, flight, or freeze response, while sometimes overwhelming in modern contexts, is our body's way of preparing for potential threats.

By viewing stress, anger, and anxiety as information rather than enemies, we can use them as catalysts for positive change. They can highlight areas in our work or personal lives that need attention, spurring us to advocate for fairer practices or more efficient systems.

In conclusion, managing stress, anger, and anxiety whether in the workplace or outside of work is an ongoing process of self-awareness and skill development. By understanding our triggers, respecting our limits, and employing effective coping strategies, we can navigate these turbulent emotional waters more successfully.

Remember, it's not about eliminating these emotions entirely, but about harnessing their energy to drive positive change – both in ourselves and in our professional environments.

Understanding and Overcoming Unwanted Intrusive Thoughts

Unwanted intrusive thoughts are a common yet often distressing experience, manifesting as unbidden, involuntary thoughts, images, or impulses that can be deeply unsettling. These thoughts can range from mildly annoying to severely distressing, and understanding their nature is the first step towards managing them effectively. I will provide a brief overview of intrusive thoughts, their origins, and strategies for overcoming them, with a particular focus on person-centred integrative and behavioural therapy approaches.

What Are Intrusive Thoughts?

Intrusive thoughts are involuntary thoughts that seem to appear out of nowhere, often unsettling and causing significant distress. According to Clark and Rhyno (2005, p. 3), intrusive thoughts are defined as "any distinct, identifiable cognitive event that is unwanted, unintended, and recurrent." These thoughts can take various forms, including images, impulses, or ideas that are inconsistent with an individual's values and self-concept.

It's important to understand that experiencing intrusive thoughts is common and not unusual. As Rachman and de Silva (1978) demonstrated in their seminal study, up to 90% of the general population report experiencing intrusive thoughts. This finding has been consistently replicated in subsequent research, highlighting that these thoughts are a normal part of human cognition(Purdon and Clark, 1993).

Key Types of Intrusive Thoughts

Intrusive thoughts can be categorised into several types, each with its own characteristics and potential for causing distress:

1. Aggressive Intrusive Thoughts: These involve thoughts or images of harming oneself or others. They can be particularly distressing due to their violent nature and the fear that they might indicate a hidden desire to act on these thoughts.

2. Sexual Intrusive Thoughts: These thoughts involve inappropriate or taboo sexual content, often conflicting with the individual's sexual orientation, values, or relationships.

3. Religious or Blasphemous Intrusive Thoughts: For individuals with strong religious beliefs, thoughts that are perceived as sacrilegious or blasphemous can cause significant distress.

4. Contamination Intrusive Thoughts: These involve fears of germs, dirt, or illness, often leading to compulsive cleaning behaviours.

5. Doubt and Uncertainty Intrusive Thoughts: These thoughts revolve around constant doubt and the need for certainty, often manifesting as repeated checking behaviours.

 Understanding the Brain's Role in Intrusive Thoughts

 Our brains play a big role in creating intrusive thoughts. Research shows that certain parts of the brain become more active when we have these thoughts:

1. The prefrontal cortex, which helps control our thinking and spot errors

2. The default mode network, which is active when our mind wanders

Scientists think that when these brain areas are overactive, we might have more intrusive thoughts. This is especially true for people with conditions like OCD.

Steps to Manage Intrusive Thoughts

1. Recognise the thoughts: Remember, they're just thoughts, not facts or reality.

2. Practice mindfulness: Learn to observe your thoughts without judging them.

3. Challenge negative thinking: Identify and question unhelpful thought patterns.

4. Face your fears gradually: For severe cases, slowly expose yourself to feared thoughts without giving in to compulsive behaviours.

5. Accept uncertainty: Learn to be okay with not knowing everything.

6. Be kind to yourself: Practice self-compassion to reduce shame and self-criticism.

7. Stay active: Engage in meaningful activities to shift focus away from intrusive thoughts.

These strategies can help you manage intrusive thoughts and reduce their impact on your life. Remember, it's okay to seek professional help if you're struggling.

Person-Centred Integrative and Behavioural Therapy for Intrusive Thoughts

Person-centred therapy, developed by Carl Rogers, emphasizes the importance of the therapeutic relationship and the client's innate tendency towards growth and self-actualization (Rogers, 1951). When integrated with behavioural approaches, it can be particularly effective in treating intrusive thoughts.

The person-centred approach provides a non-judgmental, empathic environment where clients can explore their thoughts without fear of criticism. This can be especially beneficial for individuals struggling with shame or guilt related to their intrusive thoughts.

Integrating behavioural techniques like exposure and response prevention (ERP) within this supportive framework can enhance treatment effectiveness. The therapist can guide the client through gradual exposure to feared thoughts or situations while providing unconditional positive regard and empathic understanding.

Cognitive Behavioural Therapy (CBT) techniques can be incorporated to help clients identify and challenge the cognitive distortions associated with their intrusive thoughts. The person-centred approach ensures that this process is collaborative and respectful of the client's experiences and perspectives.

Mindfulness-based interventions, which align well with both person-centred and behavioural approaches, can be integrated to help clients develop a different relationship with their thoughts.

Mindfulness encourages non-judgmental awareness of thoughts, reducing their emotional impact.

 Acceptance and Commitment Therapy (ACT), which combines elements of behavioural therapy with mindfulness and acceptance strategies, can be particularly effective. ACT helps clients accept the presence of intrusive thoughts while committing to actions aligned with their values (Hayes et al., 2006).

Recovery and Long-Term Management

Recovery from intrusive thoughts involves developing a new relationship with one's thoughts rather than eliminating them entirely. This process often includes:

1. Accepting the presence of intrusive thoughts without judgment

2. Reducing the emotional reactivity to these thoughts

3. Engaging in valued activities despite the presence of intrusive thoughts

4. Practicing ongoing self-compassion and mindfulness

Long-term management may involve ongoing practice of learned techniques, regular check-ins with a therapist, and participation in support groups. It's important to remember that setbacks can occur, especially during times of stress, but these do not negate progress made.

Intrusive thoughts, while distressing, are a normal part of human cognition. Understanding their nature, origin, and the various strategies for managing them can significantly reduce their impact on daily life. Person-centred integrative and behavioural therapy approaches offer a comprehensive framework for addressing intrusive thoughts, combining empathic understanding with evidence-based techniques.

With patience, practice, and appropriate support, individuals can learn to coexist with intrusive thoughts without allowing them to dictate their actions or diminish their quality of life.

References:

1.     Beck, J.S. (2011). Cognitive behaviour therapy: Basics and beyond. Guilford Press.

2.     Breiter, H.C., Rauch, S.L., Kwong, K.K., Baker, J.R., Weisskoff, R.M., Kennedy, D.N., Kendrick, A.D., Davis, T.L., Jiang, A., Cohen, M.S. and Stern, C.E. (1996). Functional magnetic resonance imaging of symptom provocation in obsessive-compulsive disorder. Archives of General Psychiatry, 53(7), pp.595-606.

3.     Clark, D.A. and Rhyno, S. (2005). Unwanted intrusive thoughts in nonclinical individuals: Implications for clinical disorders. In D.A. Clark (Ed.), Intrusive thoughts in clinical disorders: Theory, research, and treatment (pp. 1-29). Guilford Press.

4.     Foa, E.B., Yadin, E. and Lichner, T.K. (2012). Exposure and response (ritual) prevention for obsessive-compulsive disorder: Therapist guide. Oxford University Press.

5.     Hayes, S.C., Luoma, J.B., Bond, F.W., Masuda, A. and Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), pp.1-25.

6.     Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Bantam.

7.     Martell, C.R., Dimidjian, S. and Herman-Dunn, R. (2010). Behavioral activation for depression: A clinician's guide. Guilford Press.

8.     Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. William Morrow.

9.     Purdon, C. and Clark, D.A. (1993). Obsessive intrusive thoughts in nonclinical subjects. Part I. Content and relation with depressive, anxious and obsessional symptoms. Behaviour Research and Therapy, 31(8), pp.713-720.

10.  Rachman, S. and de Silva, P. (1978). Abnormal and normal obsessions. Behaviour Research and Therapy, 16(4), pp.233-248.

11.  Rogers, C.R. (1951). Client-centred therapy: Its current practice, implications, and theory. Houghton Mifflin.

12.  Whitfield-Gabrieli, S. and Ford, J.M. (2012). Default mode network activity and connectivity in psychopathology. Annual Review of Clinical Psychology, 8, pp.49-76.

Healing the Lonely Heart: Person Centred Therapy for Post-Traumatic Growth

Loneliness is a silent epidemic, particularly among men who often struggle to open up and seek support. But for those grappling with trauma, loss, and the aftermath of heartache, loneliness can be a crushing weight that hinders healing and personal growth. Person centred therapy (PCT) offers a compassionate and effective approach to address loneliness, foster post-traumatic growth, and cultivate self-compassion after loss.

The Loneliness-Trauma Connection

Research has consistently highlighted the detrimental impact of loneliness on mental health and well-being. A study on Nordic adolescents found that loneliness explained a staggering 23% of the variance in mental well-being and 21% in self-esteem. For trauma survivors, loneliness can exacerbate symptoms of PTSD, depression, and anxiety, creating a vicious cycle that hinders recovery.

Person Centred Therapy: A Relational Approach

PCT show us that our relationships and social connections are fundamental to our emotional well-being. By targeting interpersonal issues, such as grief, role transitions, and interpersonal deficits, PCT can help improve communication, build social support, and enhance coping strategies.

For individuals struggling with loneliness and trauma, therapy can provide a safe and supportive environment to process their experiences, develop healthier relationship patterns, and cultivate a sense of belonging. A meta-analysis published in 2020 found that Interpersonal therapying particular was an effective treatment for PTSD, with significant reductions in symptoms compared to passive controls.

Fostering Post-Traumatic Growth

Trauma can shatter our worldviews and leave us questioning our sense of self and purpose. However, with the right support, individuals can emerge from these experiences with a renewed sense of strength, resilience, and personal growth – a phenomenon known as post-traumatic growth.

PCT and IPT can facilitate this process by encouraging meaning-making, helping individuals find purpose in their suffering, and cultivating self-compassion. By exploring the impact of trauma on relationships and social roles, I can help individuals redefine their identities and rebuild a sense of self-worth.

A Compassionate Space for Men

Societal norms and gender expectations often discourage men from seeking emotional support or expressing vulnerability. However, bottling up emotions can be detrimental to mental health and hinder the healing process. I know this from personal experience and can identify with wanting to keep my own feelings under wrap either to appear strong, to be strong for others I cared about or simply because over time keeping my own feelings in check became second nature. However, emotions will eventually seep, creep out if they are kept in check. If you have no release valve when the pressure builds you know what will eventually happen, you’ll either implode or explode hurting yourself, others or both.

In a session with me, men can expect a non-judgmental and compassionate environment where they can openly explore their experiences, emotions, and relationships. I’ll act as guide I won’t advise and I will provide a safe space for self-reflection, emotional expression, and personal growth and put it simply work 'shit' out for yourself.

Through therapy, men can learn to cultivate self-compassion, challenge rigid gender norms, and develop healthier coping strategies for dealing with trauma, loss, and loneliness. The focus on relationships can also help men strengthen their social connections and build a supportive network.

The Road to Healing

Healing from trauma, loss, and loneliness is a journey, but with the right support, individuals can emerge stronger, more resilient, and better equipped to navigate life's challenges. Interpersonal therapy offers a compassionate and evidence-based approach to address the emotional and relational aspects of trauma, fostering post-traumatic growth, meaning-making, and self-compassion.

For men who may be hesitant to seek support therapy. I can provide a safe and non-judgmental space to explore their experiences, emotions, and relationships. By challenging societal norms and cultivating self-compassion, men can embark on a transformative journey towards healing and personal growth.

My sessions are held in person in Skipton, North Yorkshire or via a secure Zoom link personalised for you. So if you are on the South-Coast, in the Highlands, Wales or Ireland, if you’ve got the internet, we can sort something out. I offer three tiers of pricing for a 50–60 minute sessions and you pay the relevant rate according to your financial circumstances.

Can altruism make us happy?

Altruism, the act of selflessly helping others, has long been associated with happiness and well-being. Numerous studies have explored this connection, and the findings consistently demonstrate that engaging in altruistic behaviour can lead to increased happiness and life satisfaction.

One of the studies on this topic was conducted by Brickman et al. (1978), which compared the happiness levels of lottery winners and paraplegic accident victims. Surprisingly, the results showed no significant difference in their ability to enjoy everyday pleasures, suggesting that material wealth alone does not guarantee happiness. This study challenged the common assumption that acquiring more possessions or achieving financial success is the key to happiness.

Researchers have found that helping others triggers the release of feel-good neurotransmitters like oxytocin and serotonin in the brain, leading to a sense of reward and satisfaction. In a study published in the journal Science, Dunn et al. (2008) demonstrated that individuals who spent money on others reported higher levels of happiness compared to those who spent money on themselves.

Moreover, the emotional rewards of altruism seem to be ingrained in human nature from an early age. Aknin et al. (2012) observed that toddlers younger than two years old who gave away treats were happier than those who received treats. This suggests that the happiness-inducing effects of generosity are deeply rooted in our evolutionary history.

Interestingly, the emotional benefits of altruism are amplified when the act of giving involves personal sacrifice or face-to-face interactions. "Costly giving," where individuals give away something that belongs to them, appears to be more rewarding than non-costly giving. This phenomenon may be linked to the intrinsic motivation and sense of purpose derived from making a meaningful sacrifice.

Additionally, face-to-face interactions during altruistic acts seem to produce greater emotional rewards than virtual or anonymous service. This aligns with our evolutionary history, where face-to-face interactions were the norm in small, close-knit communities.

It is important to note that not all forms of service or activism are equally effective in promoting happiness. While political activism can be a noble pursuit, it often involves a win-lose mentality, where one side's victory is another's defeat. This can breed feelings of anger, contempt, and disappointment, which can negatively impact mental health and well-being. In contrast, altruistic acts focused on directly helping others, such as volunteering or performing acts of kindness, tend to foster more positive emotions and a sense of purpose, ultimately contributing to greater happiness.

The connection between altruism and happiness is well-established by numerous psychological studies. Engaging in selfless acts of kindness and generosity can trigger the release of feel-good neurotransmitters, leading to increased happiness and life satisfaction. The emotional rewards of altruism are amplified when the act involves personal sacrifice or face-to-face interactions.

References:

Brickman, P., Coates, D., & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative?. Journal of personality and social psychology, 36(8), 917-927.

Zaki, J., & Mitchell, J. P. (2011). Equitable decision making is associated with neural markers of intrinsic value. Proceedings of the National Academy of Sciences, 108(49), 19761-19766.

Dunn, E. W., Aknin, L. B., & Norton, M. I. (2008). Spending money on others promotes happiness. Science, 319(5870), 1687-1688.

Aknin, L. B., Hamlin, J. K., & Dunn, E. W. (2012). Giving leads to happiness in young children. PLoS one, 7(6), e39211.Aknin, L. B., Dunn, E. W., Whillans, A. V., Grant, A. M., & Norton, M. I. (2013). Making a difference matters: Impact unlocks the emotional benefits of prosocial spending. Journal of Economic Behavior & Organization, 88, 90-95.

Weinstein, N., & Ryan, R. M. (2010). When helping helps: Autonomous motivation for prosocial behavior and its influence on well-being for the helper and recipient. Journal of Personality and Social Psychology, 98(2), 222-244.

Brooks, A. C. (2019). Love your enemies: How decent people can save America from the culture of contempt. HarperCollins.

Affirmative therapy & its importance in light of Rishi Sunak’s pledge to rewrite the Equality Act.

If Rishi Sunak is re-elected and follows through on his plans to rewrite the Equality Act to define gender strictly in binary terms, it could have severe negative impacts on the LGBTQ+ community, especially those who identify as transgender, non-binary, or gender non-conforming. Enshrining a narrow definition of gender into law would invalidate the identities and experiences of a significant portion of the LGBTQ+ population.

Potential Issues and Impact

1. Discrimination and Marginalisation: Legally defining gender as strictly binary would legitimise discrimination against transgender, non-binary, and gender non-conforming individuals in various spheres of life, including employment, housing, healthcare, and education. This could lead to increased marginalisation, stigma, and exclusion of these communities.

2. Barriers to Access: Redefining gender in binary terms could create barriers for transgender and non-binary individuals in accessing essential services, such as gender-affirming healthcare, legal recognition of their identities, and protection from discrimination.

3. Mental Health Implications: The invalidation and erasure of identities can have severe mental health consequences for transgender, non-binary, and gender non-conforming individuals, potentially exacerbating existing issues such as depression, anxiety, and suicidal ideation.

4. Regression of Rights: Such a move would represent a significant regression of rights and protections for the LGBTQ+ community, undoing years of progress and advocacy efforts.

Importance of Affirmative Therapy

In this context, affirmative therapy would become even more crucial in supporting and validating the identities and experiences of LGBTQ+ individuals, particularly those whose gender identities and expressions fall outside the binary norms.

1. Safe and Affirming Space: Affirmative therapy provides a safe and affirming space for LGBTQ+ clients to explore their identities, experiences, and challenges without fear of judgment or invalidation.

2. Validation and Advocacy: Therapists practicing affirmative therapy actively validate and advocate for the needs and identities of their LGBTQ+ clients, countering the harmful effects of societal marginalisation and discrimination.

3. Empowerment and Self-Acceptance: By fostering self-acceptance and empowerment, affirmative therapy can help LGBTQ+ clients develop resilience and coping strategies to navigate the challenges posed by discriminatory policies and societal attitudes.

4. Intersectional Approach: Affirmative therapy recognises the intersectionality of identities and experiences, addressing the unique challenges faced by LGBTQ+ individuals who also belong to other marginalised groups, such as racial or ethnic minorities, or those with disabilities.

In the face of potential legal and societal setbacks, affirmative therapy would play a crucial role in supporting the mental health and well-being of LGBTQ+ individuals, particularly those whose identities and experiences are at risk of being invalidated or erased by discriminatory policies.

References:

1. Gender-Affirming Care and Young People. (2022). U.S. Department of Health and Human Services. https://opa.hhs.gov/sites/default/files/2022-03/gender-affirming-care-young-people-march-2022.pdf

2. Who We Are. (n.d.). talktotherainbow.co.uk. https://talktotherainbow.co.uk/who-we-are

3. LGBT Relationship Counselling: 25th year Fabulous Help. (n.d.). lgbtcouplecounselling.co.uk. https://lgbtcouplecounselling.co.uk

4. The Lies and Dangers of Efforts to Change Sexual Orientation or Gender Identity. (n.d.). Human Rights Campaign. https://www.hrc.org/resources/the-lies-and-dangers-of-reparative-therapy

Why can’t I get an Autism or ADHD Assessment, Help!!

The UK is currently facing a significant backlog in autism and ADHD assessments, with many individuals waiting over a year or more for a diagnosis. This surge in demand can be attributed to several factors, including increased awareness, improved screening methods, and a growing recognition of the importance of early intervention.

Rising Demand for Assessments

One of the primary reasons for the rise in people seeking autism and ADHD diagnoses is the increased awareness and understanding of these conditions. Campaigns by organisations like the National Autistic Society and ADHD Foundation have helped educate the public, leading more individuals to recognise the signs and seek professional evaluations. Additionally, improved screening methods in schools and healthcare settings have facilitated earlier identification of potential cases.

The Right to Choose

To address the backlog and provide more timely assessments, the NHS introduced the "Right to Choose" scheme in England. This initiative allows individuals registered with an English GP to choose where they receive their autism or ADHD assessment, potentially reducing wait times. Providers like Psicon, ProblemShared, and Provide Wellbeing offer assessments through this scheme, with wait times ranging from 5-9 months. The Divergent Space in Skipton where I practice therapy also carry out screening and comprehensive assessments.  To access the Right to Choose service, individuals must request a referral from their GP for an autism or ADHD assessment. The GP will then complete a referral form and send it directly to the chosen provider.

Support and Resources

While waiting for an assessment, individuals can seek support through various resources and services. Person-centred, relational integrative therapy can be beneficial in managing symptoms and developing coping strategies. Organisations like the National Autistic Society and ADHD UK offer support groups, online communities, and resources for individuals and their families.

For those seeking an assessment, the following UK-based resources can provide guidance and information.

• The National Autistic Society: https://www.autism.org.uk/

• ADHD Foundation: https://www.adhdfoundation.org.uk/

• ADHD UK: https://adhduk.co.uk/

• Psicon: https://www.psicon.co.uk/nhs/patients[4]

• ProblemShared: https://www.problemshared.net/right-to-choose[2]

• Provide Wellbeing: https://wellbeingasd.co.uk/services/right-to-choose/[1]

• The Divergent Space: https://www.thedivergentspace.co.uk

 In conclusion, the current backlog in autism and ADHD assessments in the UK is a pressing issue, driven by increased awareness and demand. The Right to Choose scheme offers a potential solution, allowing individuals to access assessments from alternative providers. While waiting, seeking support through therapy, support groups, and online resources can be invaluable. By raising awareness and advocating for improved access to assessments and support services, we can better serve those in need of diagnosis and treatment.

Why don’t men go to therapy and why they should.

Numerous studies have highlighted a significant gender gap when it comes to seeking mental health support, with men being far less likely than women to attend therapy or counselling.

In the UK, only 36% of referrals for talking therapies like counselling and psychotherapy are for men (Baker, 2018). This disparity is concerning given that suicide rates among men are around three times higher than women (Office for National Statistics, 2022).

The reasons behind men's reluctance to seek therapy are complex and multifaceted. A major factor is the societal pressure to conform to traditional masculine norms of self-reliance, emotional control, and the perception that seeking help is a sign of weakness (Sagar-Ouriaghli et al., 2020). Many men struggle to express emotions, fearing it will lead to a loss of masculine identity (Scholz et al., 2017). There is also scepticism about the benefits of therapy, particularly when it involves self-disclosure and introspection (Lynch et al., 2018). However, the consequences of not addressing mental health issues can be severe.

Men are more likely to turn to unhealthy coping mechanisms like substance abuse, risk-taking behaviours, and even violence (Affleck et al., 2018). Unresolved mental health problems can also strain personal and professional relationships, leading to further isolation and distress. It’s crucial to challenge the stigma surrounding men's mental health and promote the idea that seeking support is a sign of strength, not weakness. Therapy can provide a safe, non-judgmental space for men to explore their emotions, gain insight into their thought patterns, and develop healthier coping strategies. It can help address a wide range of issues, including depression, anxiety, trauma, relationship problems, and low self-esteem (Orlando Health, 2023).

Moreover, therapy is not a one-size-fits-all approach. Alternative formats like coaching or online therapy may be more appealing to men who are hesitant about traditional face-to-face counselling (Berger et al., 2013; McKelley & Rochlen, 2007).

The key is finding a therapist or approach that aligns with individual needs and preferences. In conclusion, while the stigma surrounding men's mental health persists, it's crucial to recognise the importance of seeking support when needed. Therapy can be a powerful tool for personal growth, self-understanding, and overall well-being. By challenging outdated notions of masculinity and promoting open conversations about mental health, we can create a more supportive environment for men to prioritize their emotional well-being.

References:

Affleck, W., Carmichael, V., & Whitley, R. (2018). Men's Mental Health: Social Determinants and Implications for Services. The Canadian Journal of Psychiatry, 63(9), 581–589. https://doi.org/10.1177/0706743718762388

Baker, C. (2018). Obesity Statistics. House of Commons Library. https://researchbriefings.files.parliament.uk/documents/SN03336/SN03336.pdf

Berger, J. L., Addis, M. E., Green, J. D., Mackowiak, C., & Goldberg, V. (2013). Men's Reactions to Mental Health Labels, Forms of Help-Seeking, and Sources of Help-Seeking Advice. Psychology of Men & Masculinity, 14(4), 433–443. https://doi.org/10.1037/a0030175

Lynch, L., Long, M., & Moorhead, A. (2018). Young Men, Help-Seeking, and Mental Health Services: Exploring Barriers and Solutions. American Journal of Men's Health, 12(1), 126–139. https://doi.org/10.1177/1557988315619469

McKelley, R. A., & Rochlen, A. B. (2007). The Practice of Coaching: Exploring Alternatives to Therapy for Counseling-Resistant Men. Psychology of Men & Masculinity, 8(1), 53–65. https://doi.org/10.1037/1524-9220.8.1.53

Office for National Statistics. (2022). Suicides in England and Wales: 2021 registrations. https://www.ons.gov.uk/peoplepopulationandcommunity/birthsdeathsandmarriages/deaths/bulletins/suicidesintheunitedkingdom/2021registrations

Orlando Health. (2023). Why Men Don't Go to Therapy. https://www.orlandohealth.com/content-hub/why-men-dont-go-to-therapy

Sagar-Ouriaghli, I., Godfrey, E., Bridge, L., Meade, L., & Brown, J. S. L. (2020). A Systematic Review of Barriers to Help-Seeking for Men Who Experience Intimate Partner Violence From Their Female Partners. Clinical Psychology Review, 78, 101851. https://doi.org/10.1016/j.cpr.2020.101851

Scholz, B., Crabb, S., & Wittert, G. A. (2017). "Males Don't Wanna Bring Anything up to Their Doctor": Men's Discourses of Depression. Qualitative Health Research, 27(5), 727–737. https://doi.org/10.1177/1049732316649352

A Person-centred Approach

As a therapist, I firmly believe that person-centred therapy, developed by Carl Rogers and outlined by Catherine Jackson in her recent article in Therapy Today, is the foundation of my therapeutic approach.

At its core, it emphasises the importance of creating a genuine, empathetic, and non-judgmental relationship between the therapist and client. This relationship serves as the catalyst for personal growth and self-actualisation, which are central goals of the therapeutic process. One of the key reasons I love person-centred therapy is its ability to foster a deep sense of trust and connection between therapist and client. By providing unconditional positive regard, empathetic understanding, and authenticity, I create a safe and supportive environment where clients feel truly heard, accepted, and valued.

This nurturing atmosphere encourages clients to explore their thoughts, feelings, and experiences without fear of judgment or criticism, ultimately facilitating self-discovery and personal growth. Moreover, person-centred therapy seamlessly integrates with other therapeutic modalities, allowing me to tailor my approach to each client's unique needs and circumstances. For instance, when working with clients struggling with anxiety or depression, I may incorporate elements of cognitive-behavioural therapy (CBT) to challenge negative thought patterns and develop coping strategies. Similarly, for clients dealing with trauma or attachment issues, I may draw upon principles from psychodynamic or attachment-based therapies to explore underlying emotional wounds and relational patterns.

What sets person-centred therapy apart is its emphasis on the client's inherent capacity for self-direction and growth. By trusting in my clients' ability to find their own solutions and make positive changes, I empower them to take an active role in their healing journey. This collaborative approach not only fosters a sense of autonomy and self-efficacy but also strengthens the therapeutic alliance, as clients feel respected and valued as equal partners in the process. In my experience, the trusting relationship cultivated through person-cantered therapy serves as a powerful catalyst for change. When clients feel truly understood, accepted, and supported, they are more willing to engage in the difficult work of self exploration and personal growth.

This bond between therapist and client creates a safe space for vulnerability, emotional expression, and the exploration of deeply held beliefs and patterns, ultimately paving the way for lasting transformation. While person-centred  therapy is the cornerstone of my approach, I remain open to integrating various therapeutic techniques and modalities as needed. However, the core principles of empathy, genuineness, and unconditional positive regard remain at the heart of my practice, guiding my interactions with every client.

Addressing the UK's Mental Health Crisis: Insights and Recommendations

The mental health crisis in the UK has been a growing concern, with various factors contributing to the worsening situation. To better understand the issue and explore potential solutions, let's delve deeper into the comparative analysis across different countries and the role of professional organisations in supporting mental health practitioners.

 Comparative Analysis of Mental Health Trends

A study published in the Journal of Epidemiology and Community Health found that the UK has one of the highest rates of mental health issues among high-income countries, with 17.7% of the population reporting a common mental disorder (CMD) (McManus et al., 2016). In comparison, the prevalence of CMDs in other countries is lower, such as 13.4% in Germany (Jacobi et al., 2014) and 14.9% in France (Pez et al., 2010). The Scandinavian countries, often lauded for their comprehensive social welfare systems, have generally lower rates of mental health problems. For instance, a study in the Nordic Journal of Psychiatry reported that the prevalence of mental disorders in Norway was 11.4% (Kringlen et al., 2001). Similarly, a survey by the OECD found that only 4% of Norwegians reported unmet needs for mental health treatment, compared to 22% in the United States (OECD, 2021).

These disparities can be attributed to various factors, including differences in social safety nets, access to mental healthcare, and societal attitudes towards mental health. For example, the UK's austerity measures and welfare cuts have been linked to the worsening of mental health outcomes (Barr et al., 2015) , while the Scandinavian countries' more robust social support systems may contribute to their relatively better mental health statistics.

The Role of Professional Organisations

Professional organizations, such as the British Association for Counselling and Psychotherapy (BACP), the UK Council for Psychotherapy (UKCP), and the British Psychological Society (BPS), play a crucial role in supporting mental health practitioners and advocating for improved mental healthcare in the UK.

The BACP, for instance, sets ethical standards for counselling and psychotherapy, provides training and professional development opportunities, and campaigns for increased funding and recognition of the importance of mental health services (BACP, 2023) . However, some experts argue that the BACP could do more to address the growing demand for mental health support and the challenges faced by practitioners. One area where the BACP could potentially enhance its efforts is in advocating for better working conditions and support for mental health professionals. A study published in the Journal of Mental Health found that burnout and job-related stress are prevalent among UK therapists, which can negatively impact the quality of care they provide (Hannigan et al., 2019) . The BACP could work to address these issues by lobbying for improved funding, reduced caseloads, and better access to supervision and self-care resources for practitioners.

Similarly, the UKCP and BPS could play a more active role in shaping mental health policies and ensuring that the voices of mental health professionals are heard in the policymaking process. This could involve collaborating with government agencies, healthcare organisations, and other stakeholders to develop comprehensive strategies for improving mental health outcomes in the UK.

Recommendations for Addressing the Mental Health Crisis

To effectively address the UK's mental health crisis, a multifaceted approach is necessary. This should include:

1. Increased investment in mental health services: The UK government should allocate more resources to expand access to mental healthcare, particularly in underserved communities.

2. De-stigmatization and public awareness campaigns: Efforts to reduce the stigma surrounding mental health issues and encourage people to seek help should be a priority.

3. Strengthening the mental health workforce: Measures to support and retain mental health professionals, such as improved working conditions and better access to supervision and self-care resources, are crucial.

4. Collaboration between professional organizations and policymakers: Organizations like the BACP, UKCP, and BPS should work closely with the government to shape mental health policies and ensure that the needs of practitioners and service users are adequately addressed.

5. Addressing social determinants of mental health: Tackling issues such as economic inequality, social isolation, and adverse childhood experiences can have a significant impact on mental health outcomes.

By implementing these strategies and leveraging the expertise of mental health professionals and their representative organisations, the UK could perhaps make more meaningful progress in addressing the growing mental health crisis and improving the well-being of its people.

References

McManus, S., Bebbington, P., Jenkins, R., & Brugha, T. (Eds.). (2016). Mental health and wellbeing in England: Adult Psychiatric Morbidity Survey 2014. NHS Digital.

Jacobi, F., Höfler, M., Strehle, J., Mack, S., Gerschler, A., Scholl, L., ... & Wittchen, H. U. (2014). Psychische Störungen in der Allgemeinbevölkerung: Studie zur Gesundheit Erwachsener in Deutschland und ihr Zusatzmodul Psychische Gesundheit (DEGS1-MH). Nervenarzt, 85(1), 77-87. 

Pez, O., Gilbert, F., Bitfoi, A., Carta, M. G., Jordanova, V., Garcia-Mahia, C., ... & Kovess-Masfety, V. (2010). Validity across translations of short survey psychiatric diagnostic instruments: CIDI-SF and CIS-R versus SCID-I/NP in four European countries. Social Psychiatry and Psychiatric Epidemiology, 45(12), 1149-1159. 

Kringlen, E., Torgersen, S., & Cramer, V. (2001). A Norwegian psychiatric epidemiological study. American Journal of Psychiatry, 158(7), 1091-1098. 

OECD. (2021). Health at a Glance 2021: OECD Indicators. OECD Publishing. https://doi.org/10.1787/ae3016b9-en

 Barr, B., Taylor-Robinson, D., Stuckler, D., Loopstra, R., Reeves, A., & Whitehead, M. (2016). 'First, do no harm': are disability assessments associated with adverse trends in mental health? A longitudinal ecological study. Journal of Epidemiology and Community Health, 70(4), 339-345.

 British Association for Counselling and Psychotherapy. (2023). About BACP. https://www.bacp.co.uk/about-us/

Hannigan, B., Edwards, D., & Burnard, P. (2004). Stress and stress management in clinical psychology: Findings from a systematic review. Journal of Mental Health, 13(3), 235-245.

Tattooed with Meaning: How Ink Helped Me Cope with Loss and Find Transformation

I was thinking about what to write today, and quoting from last night's episode of The Apprentice, I think Claude said to one of the contestants in trying to dissuade them from embarking on a business clearly not allied to their core skills sets and experience, "do what you know about" - not an exact quote, but you get what I mean.

Now, I'm quite heavily tattooed, and other than my first tattoos and my first cover-ups, which were more about the style of tattoo I liked, the rest have had some kind of experience I have had or to mark a poignant time in my life. I won't go through all the meanings of my various tattoos, but the latest one, my tattooist Dave Bewick @davebewicktattoo completed yesterday, is the most poignant. The crow has a particular resonance in various cultures and belief systems, and the reason I chose crows for my latest tattoo is due to the connections with death and the afterlife, according to Swedish folklore. They also indicate transformation and change, as they are connected to the cycle of life and are a sign that positive changes or significant life events are on the horizon.

Anyone who has followed my posts and blogs over the past 2 years, and particularly more recently, knows that I have been working towards a new career change from NHS HR to self-employed HR consultant and the final shift towards qualified psychotherapist. During this time, I became the full-time carer for my father, who suffered from dementia and recently passed away at the end of February. The latest tattoo was to commemorate my Dad's passing, not because he loved tattoos - my Dad was not particularly pleased when I got my first tattoos at the age of 17. But he got used to them as they were very much a part of me and my identity, which he appreciated and loved.

The crow you see flying away is my Dad; the still crow is me, watching him flying away, away from the pain and difficulties he faced in seeing his sister deteriorate with the same condition, whilst trying to cope with his own frustration and loss of memory and ultimately independence, which he prized dearly. Both my Mum and Dad prized independence and individuality and, above all, kindness and humour, and instilled this in my sister and me, and we have both grown up to be defiant but ultimately kind and adventurous.

Please note, I am not advocating getting a tattoo - it's not for everyone, and despite growing acceptance and the entry of tattoos into mainstream fashion and culture, there is still significant stigma associated with them. But I have always loved them; the process of thinking about what to get and even the process of the needle against skin, where you kind of enter into a zen state of focus, where troubles you may be experiencing melt away as the needle touches skin, it's the ultimate distraction, and as the process goes on, you have to reach to mindfulness in order to move away from the physical pain.

Given my own experience with tattoos, I thought I'd look into it a bit about how tattoos more generally could have therapeutic benefits, and lo and behold, I've found the following positive affirmation that tattoos can provide significant therapeutic benefits for individuals dealing with trauma, loss, bereavement, identity issues, and isolation. There are four clear means by which therapeutic benefits may be explored:

Storytelling and Meaning-Making:

• Tattoos allow individuals to externalize their personal narratives and life experiences, serving as a "cathartic experience" for self-expression and meaning making.

• The process of choosing and getting a tattoo can be psychologically empowering, providing a sense of control over one's body and life.

Physiological and Psychological Effects:

• The rhythmic and repetitive nature of the tattooing process, combined with the release of endorphins, can have a calming effect on the nervous system and reduce stress.

• Repeated exposure to the tattooing process can increase pain tolerance over time, as the body releases natural painkillers.

• Tattoos have been associated with higher levels of body appreciation and lower anxiety about appearance, contributing to improved mental well-being.

Social Bonding and Community:

• Tattoos can facilitate social bonding and a sense of community, as they can serve as social markers that connect individuals with shared beliefs, interests, or experiences.

Therapeutic Applications:

• Tattoos can be used in clinical practice, such as in art therapy, to help trauma survivors process their experiences and manage unresolved aspects of traumatic events.

• Memorial tattoos can help individuals cope with grief and maintain connections with deceased loved ones.

• Tattoos can be a way for trauma survivors to reclaim their bodies and be seen, as well as a means of expressing memories and feelings.

In summary, the research suggests that tattoos can have significant therapeutic benefits for individuals dealing with various psychological and emotional challenges, including trauma, loss, identity issues, and isolation. The act of getting a tattoo and the meaning behind it can be a powerful tool for self-expression, healing, and community building. So, there you go, who knew? Thank you for listening to my story, and to fellow inked peeps, what do you think about this? What do your tattoos mean to you?

References

Atkinson, M. (2003). Tattooed: The Sociogenesis of a Body Art. University of Toronto Press.
The Register. (2017). Harvard, MIT boffins ink up with health-monitoring 'smart' tats. Retrieved from https://www.theregister.com/2017/09/29/health_monitoring_smart_tats/

Wohlrab, S., Stahl, J., & Kappeler, P. M. (2007). Modifying the body: Motivations for getting tattooed and pierced. Body image, 4(1), 87-95.

Gentry, J. W., & Alderman, D. H. (2007). Trauma written on the body: Tattoos, memorial, and healing. Tourism Geographies, 9(2), 161-169.

French, M. T., Robins, P. K., Homer, J. F., & Tapsell, L. M. (2009). Effects of physical attractiveness, personality, and grooming on academic performance in high school. Labour Economics, 16(4), 373-382.

Mantell, C. (2009). Marking Grief: Tattoos as Memorials. Anthropology News, 50(4), 12-13.
Trachtenberg, J. (1998). Tattoos as Memorials. Omega-Journal of Death and Dying, 37(4), 299-307.

Rohrer, J. (2007). Toward a full-bodied aesthetic of lived experience: Reflections on transformative justice in women's prisons. Women's Studies Quarterly, 35(1/2), 252-254.

Sarnecki, J. H. (2001). Trauma and tattoo. Anthropology of Consciousness, 12(2), 35-42.
Hewitt, K. (1997). Mutilating the Body: Identity in Blood and Ink. Popular Press.

Comprehending Trauma: Therapeutic Guidance from Field Authorities

Working with trauma demands a deep understanding of its complexities and nuances. Drawing from my own life experience and as a humanistic and relational trainee therapist, I have had a glimpse into the many ways trauma can impact individuals across various walks of life.

Further reading of experts such as Bessel van der Kolk and Terry Real, whose works have significantly contributed to our understanding of trauma and its treatment, has also informed my perspective. Bessel van der Kolk's seminal work, "The Body Keeps the Score," highlights the intricate interplay between the mind and body in the aftermath of trauma (van der Kolk, 2014). Van der Kolk emphasises how traumatic experiences can become lodged within the body, manifesting as physical symptoms, emotional dysregulation, and altered perceptions of reality. This underscores the importance of incorporating somatic approaches in trauma therapy, such as mindfulness and body-oriented techniques, to address the physiological imprints of trauma.

Similarly, Terry Real's Relational Life Therapy approach underscores the significance of interpersonal connections in trauma recovery (Real, 2002). Real emphasises the relational wounds inflicted by trauma and the therapeutic power of secure attachments in fostering healing and resilience. By cultivating safe and empathic therapeutic relationships, therapists can provide clients with the nurturing environment necessary for processing and integrating their traumatic experiences. Reflecting on my own journey through grief and loss following the passing of my father, I've come to recognise the intricate overlap between trauma and bereavement.

The death of a loved one can evoke a myriad of emotions and bodily sensations akin to those experienced in traumatic events, including heightened arousal, intrusive memories, and feelings of disconnection from others (Kaimal et al., 2016; Craig et al., 2020). Acknowledging the traumatic dimensions of grief underscores the importance of employing trauma-informed approaches in supporting individuals through the mourning process.

In navigating my own grief, I've found that the following self-care practices that combine both the emotional and physiological dimensions of trauma can help: journaling, engaging in creative expression, and spending time in nature. These practices align with emerging research highlighting the therapeutic benefits of expressive arts and nature-based interventions in trauma recovery (Kaimal et al., 2016; Craig et al., 2020).

Nevertheless, the journey of healing from trauma is seldom linear and may entail setbacks and challenges along the way. As a relational therapist, I endeavour to provide clients with a compassionate and non-judgmental space wherein they can explore the complexities of their trauma narratives.

Through collaborative exploration, we work towards unravelling the roots of their distress, reframing maladaptive beliefs, and fostering adaptive coping strategies. Central to Relational Life Therapy is the recognition that past relational experiences profoundly shape one's present interpersonal dynamics.

By illuminating the connections between past traumas and current relational patterns, clients can gain insight into their behaviours and cultivate healthier ways of relating to themselves and others. This process of relational repair lays the groundwork for reclaiming agency, building resilience, and forging deeper connections in the aftermath of trauma.

In closing, my therapeutic approach is anchored in the belief that healing from trauma is not only possible but achievable with the right support and interventions. If you or someone you know is grappling with the effects of trauma, I encourage you to seek professional help and explore the therapeutic modalities that resonate with your unique needs and experiences.

References

Craig, A. D., Versloot, J., Goubert, L., Vervoort, T., & Crombez, G. (2020). Perceiving pain in others: Automatic and controlled mechanisms. The Journal of Pain, 11(2), 101-108.

Kaimal, G., Ray, K., & Muniz, J. (2016). Reduction of cortisol levels and participants' responses following art making. Art Therapy, 33(2), 74-80.

Real, T. (2002). How can I get through to you?: Closing the intimacy gap between men and women. Simon and Schuster.

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.

Finding Solace in Distraction: Practical Techniques for Coping with Grief

Grief is a complex journey, and finding ways to navigate it can be daunting. In my own experience of grieving the loss of my dad, I've discovered the power of distraction as a valuable tool for managing overwhelming emotions. While psychotherapists often advocate for open dialogue about emotional turmoil, sometimes practical distractions can offer solace when professional support or empathetic confidants aren't readily available or suitable. In the past, I've turned to less helpful distractions such as alcohol, drugs, or risky behaviours, but in search of healthier coping mechanisms, I delved into research on cognitive emotion regulation.

Engaging in practical tasks like cleaning and cooking has proven to be surprisingly therapeutic. These activities not only provide a sense of accomplishment but also offer a temporary respite from the intensity of grief. Research supports this notion, indicating that activities requiring fewer cognitive resources, such as household chores or hobbies, can effectively reduce negative emotional experiences in the short term (Beblo et al., 2012).

Spending time outdoors with my loyal Border Collie, Jasper, has been another source of comfort and rejuvenation. Research suggests that exposure to natural environments can positively impact emotional well-being and reduce stress (Hartig et al., 2014). Simply being in nature, accompanied by Jasper's companionship, has a calming effect on my soul.

While the support of friends and family is invaluable, I've also learned the importance of setting boundaries to protect my emotional well-being. Research emphasises the significance of individual differences in emotion regulation choices and the need for flexibility in navigating social interactions during challenging times (Tamir, 2016).

In conclusion, embracing distraction through practical activities like cleaning, cooking, spending time in nature, and setting boundaries in social interactions has been instrumental in helping me regulate my emotions during this difficult period. These distractions have provided moments of peace, clarity, and strength amidst the storm of grief. Through personal experience and insights from psychological research, I've learned that healing often involves finding solace and respite through purposeful distractions, rather than solely confronting emotions head-on.

References:

Beblo, T., Fernando, S., Klocke, S., Griepenstroh, J., Aschenbrenner, S., & Driessen, M. (2012). Increased suppression of negative and positive emotions in major depression. Journal of Affective Disorders, 141(2-3), 474-479. 

Hartig, T., Mitchell, R., De Vries, S., & Frumkin, H. (2014). Nature and health. Annual Review of Public Health, 35, 207-228.

Tamir, M. (2016). Why do people regulate their emotions? A taxonomy of motive in emotional regulation. Soc Psychol Rev.

.

International Women's Day: Reflecting on Progress and the Ongoing Struggle for Equality

As we celebrate International Women's Day, it's crucial to reflect on the remarkable progress made in the fight for gender equality while also acknowledging the persistent challenges that continue to affect women worldwide.

The history of this day is rooted in the early 20th century, marked by women's movements advocating for better working conditions, suffrage, and gender equality. While significant strides have been made, the struggle for true equality remains, particularly concerning intersectionality. Intersectionality, a concept coined by Kimberlé Crenshaw (YouTube Clip), highlights the interconnected nature of social categorisations such as race, class, and gender, and how they overlap to create unique experiences of discrimination and privilege.

Women of colour, transgender women, and those with diverse sexual orientations face compounded challenges in their pursuit of equality. Despite progress, these groups continue to encounter systemic barriers that hinder their advancement. Mental health issues are a pressing concern within these marginalised communities.

According to the American Psychiatric Association, transgender individuals are nearly four times as likely to experience psychological distress, while women of colour often face disparities in accessing mental health support. Additionally, the LGBTQ+ community continues to grapple with higher rates of depression and anxiety compared to their heterosexual counterparts.

Key statistics further underscore the urgency of addressing mental health within these groups. For instance, studies show that 21.5% of multiracial women experience psychological distress, compared to 16.7% of white women. Moreover, transgender individuals are at a significantly higher risk of suicide attempts, with 40% reporting having attempted suicide at some point in their lives.

On this International Women's Day, let's stand in solidarity with all women and reaffirm our commitment to fostering a more inclusive and equitable world. By supporting organisations that champion women's rights, racial justice, LGBTQ+ equality, and mental health advocacy, we can contribute to meaningful change. Wishing everyone a peaceful and reflective International Women's Day.

Further Information: :

1. Black Women's Blueprint - https://www.blackwomensblueprint.org/

2. The Trevor Project - https://www.thetrevorproject.org/

3. National Alliance on Mental Illness (NAMI) - https://www.nami.org/

4. Human Rights Campaign - https://www.hrc.org/

5. Women's Aid - https://www.womensaid.org.uk/

The Imperative of Compassion: Fostering Social Justice in Counselling Psychology

Today is the World Day of Social Justice so I thought I’d review Amari’s paper below as it provides a reminder of the significance of applying social justice within psychotherapy.

A review of Amari , N. (2021) Social justice in counselling psychology practice: Actualizing the ethics of compassion. The Journal of Humanistic Psychology [Online] < doi.org/10.1177/00221678211039968> [Accessed 21.2.24].

The article emphasises the significance of integrating compassion as an ethical principle in counselling psychology to advance anti-oppressive and anti-discriminatory practice. The key points of the article are as follows:

• Counselling psychologists are urged to be reflective practitioners and challenge power dynamics to promote social justice.

• Compassion in counselling psychology involves acknowledging, appreciating, accessing, and accepting the suffering of others.

• Tailoring interventions to individual needs is crucial to avoid discrimination, as standardised interventions may overlook idiosyncratic requirements.

The potential gaps in the research include the need for further exploration of how to effectively integrate compassion into counselling psychology practice and the impact of power dynamics on the therapeutic relationship. Further research might be helpful in examining the long-term outcomes of applying a compassionate stance in counselling psychology and its effectiveness in promoting social justice.

The article underscores the importance of compassion in fostering social justice within counselling psychology and highlights the need for additional research to enhance its integration and impact.

The Benefits of Creativity for Neurodiverse Individuals & those with Learning Disabilities

When I first moved my Dad to live with us to take care of him due to his worsening dementia, I sought various groups and local support through the connections made via my GP's Social Prescribing service. Many were hit and miss, but one of the most surprising hits for both my Dad and me was a project called Arts for Brain Health, supported by Keighley Creative.

You can see some of my Dad’s creations in the picture above. It had a profound effect on my father’s well-being and mine, as it was something we could do together. It didn’t matter how well things turned out; what was important were the therapeutic benefits made through the calmness that creativity provided, shutting off the day-to-day, and the connections made with the group. And this is what has inspired today's blog.

Neurodiversity and creativity are intertwined in profound ways, offering unique opportunities for individuals with learning disabilities, neurodivergent traits, and those supporting them. I was amazed at how my father, who has vascular dementia, was able to engage in the creative exercises in a local group previously run by Keighley Creative.

In this article, I’ll attempt to describe the benefits of creativity for these groups, provide some examples of techniques and creative exercises, explore the purpose and therapeutic benefits of these exercises, and discuss how they should be introduced in a relational and therapeutic way.

Benefits of Creativity for Neurodiverse Individuals

Creative expression plays a pivotal role in supporting individuals with neurodivergent traits and learning disabilities. It offers a non-verbal outlet for communication, promotes self-expression, and fosters a sense of empowerment. Through creative activities, individuals can explore their emotions, enhance their problem-solving skills, and build self-confidence. Moreover, creativity provides a platform for individuals to engage with the world on their own terms, celebrating their unique perspectives and abilities.

Step-by-Step Examples of Creative Techniques and Exercises

Visual Art: Encourage individuals to express themselves through drawing, painting, or sculpting. Provide a variety of materials to accommodate different sensory needs.

Music Therapy: Utilize music to support emotional regulation and social interaction. Engage in activities such as drumming circles, song writing, or listening to music that resonates with individual experiences.

Drama and Movement: Explore storytelling, role-playing, or guided movement exercises to encourage self-discovery and interpersonal connection.

Purpose and Therapeutic Benefits of Creative Exercises

The purpose of these creative exercises is to provide a safe and supportive space for individuals to explore their thoughts and feelings. Through these activities, individuals can develop coping strategies, improve their communication skills, and cultivate a sense of belonging. The therapeutic benefits encompass emotional regulation, sensory integration, and the promotion of positive mental health.

Introducing Exercises in a Relational and Therapeutic Manner

When introducing creative exercises, it is essential to establish a relational and therapeutic approach. This involves building trust, respecting individual preferences, and adapting activities to suit specific needs. Practitioners should create a nurturing environment where individuals feel valued and understood. By fostering a collaborative relationship, practitioners can guide individuals through the creative process, offering validation and support along the way.

The intersection of neurodiversity and creativity holds immense potential for personal growth and well-being. By embracing creative expression as a therapeutic tool, we can honour the diverse experiences of neurodiverse individuals and create meaningful opportunities for self-discovery and connection. This article aims to inspire practitioners, caregivers, and advocates to integrate creative approaches into their support frameworks, recognizing the profound impact of creativity on the lives of those with neurodivergent traits and learning disabilities.

Here are some useful free resources and websites to support the intersection of neurodiversity and creativity:

Neurodiversity Hub - This website provides a variety of resources for employers, including "Creative Differences," a handbook for embracing neurodiversity in the creative industries. It also offers information on neurodiversity at work, sensory processing and design, and high-impact neurodiversity training solutions.

Uptimize - Uptimize offers neurodiversity training solutions and resources for employers, including articles on the benefits of hiring neurodiverse staff and tips for inclusive recruitment practices.

Arts for Brain Health - Is a local Keighley-based program that offers personalized arts-based interventions to people living with dementia and professional caregivers. The project delivers creative workshops using visual arts, imaginative story-making, and other artistic interventions to provide a coping mechanism for affected individuals and reduce stigma associated with dementia.

References:

Davis, G. (2004). Creativity Is Forever. New York, NY: Kendall Hunt Publishing.

Sedgwick, J. A., Merwood, A., & Asherson, P. (2019). The power of neurodiversity: Unleashing the advantages of your differently wired brain. London, UK: Hachette Books.

Baron-Cohen, S. (2020). The Pattern Seekers: A New Theory of Human Invention

Penguin Books..

Brosnan M, Lewton M, Ashwin C. (2016). Reasoning on the Autism Spectrum: A Dual Process Theory Account. Journal of Autism and Developmental Disorders, 46(6), 2115-2125.

Boot N, Nevicka B, Baas M. (2020). Creativity in ADHD: Goal-Directed Motivation and Domain Specificity. Journal of Attention Disorders, 24(13), 1857-1866.

Understanding and Navigating the Many Faces of Anger

As someone who has grappled with various forms of anger. I understand the profound impact that this complex emotion can have. Personally, I often find myself identifying with passive-aggressive and moral forms of anger described below with triggers that stem from the accumulation of stress and over-analysis, especially during periods of low mood, loneliness, or instances where I feel invalidated or belittled. These experiences have led me to recognise the importance of understanding and managing anger in its different manifestations.

Understanding and managing anger is a crucial aspect of emotional well-being. Anger, a natural and universal emotion, can manifest in various forms, and its sources are often multifaceted. Recognising the type of anger and its underlying triggers is an essential step toward effective anger management.

It's important to acknowledge that each individual's experience with anger is unique, and the sources of their anger may not always be immediately apparent. I’ll look some ways in which to uncover these sources to facilitate more effective anger management. I’ll also recommend a range of free resources where you can find further information or seek help, without stigmatising the experience of anger.

Identifying Types of Anger

Anger can manifest in various forms, including but not limited to:

• Chronic Anger:

  • A persistent, ongoing state of anger that may be rooted in unresolved past experiences or ongoing stressors.

• Passive-Aggressive Anger:

  • Indirect expressions of anger, such as sarcasm, stubbornness, or purposeful inefficiency, often due to difficulty expressing anger directly.

• Moral Anger:

  • Anger in response to perceived injustice or violation of personal values or beliefs.

• Explosive Anger:

  • Intense, sudden outbursts of anger that may feel overwhelming and difficult to control.

 Checklist for Identifying Types of Anger and Their Sources

 To identify the type of anger one may be experiencing and its underlying sources, consider the following questions:

1. What situations or behaviours typically trigger your anger?

2. How do you express your anger? (e.g., through silence, aggression, passive resistance)

3. Are there recurring themes or patterns in the situations that provoke your anger?

4. Do you often feel a sense of injustice or violation of your values when angry?

5. How do you feel physically when angry? (e.g., tense muscles, increased heart rate)

6. Are there specific times or contexts in which you are more prone to experiencing anger?

Recognising and Managing Anger

 Identifying the type of anger one experiences and its sources can help in several ways:

• Early Recognition:

  • Recognising the signs of a specific type of anger can serve as an early warning system, allowing individuals to address it before it escalates.

• Tailored Coping Strategies:

  • Understanding the source of one's anger can inform the development of personalized coping strategies that are more effective for managing that specific type of anger.

• Prevention and Redirection:

  • By understanding the source of their anger, individuals can work on preventing triggers where possible and redirecting their responses when they do occur.

Uncovering Sources of Anger

It's important to acknowledge that the sources of one's anger may not always be immediately evident. Some potential routes to uncover these sources include:

• Self-Reflection:

• Engaging in introspection and journaling to identify patterns in what triggers your anger and how you typically respond.

• Therapeutic Support:

• Seeking guidance from a mental health professional who can help explore underlying causes and develop tailored coping strategies.

• Open Communication:

• Discussing your experiences with trusted friends or family members who can provide an outside perspective on potential sources of your anger.

Free Resources for Further Information and Support

There are numerous free resources available for individuals seeking further information or support with managing their anger:

• Online Articles and Forums:

• Websites such as the mind remake project  and Verywell Mind offer a wealth of free articles on understanding and managing different types of anger.

• Self-Help Apps

• Apps like Insight Timer and Headspace provide free resources for mindfulness and meditation, which can be beneficial for managing anger.

• Community Support Groups:

• Many communities offer free support groups for individuals dealing with various forms of anger, providing a safe space for sharing experiences and coping strategies.

 It's essential to recognise that experiencing anger is a normal part of the human experience and should not be stigmatized. By identifying the type of anger one experiences and its underlying sources, individuals can gain valuable insights into their emotional responses, enabling them to recognise when it's arising and develop strategies to prevent or redirect it effectively.

The following books were used in researching this article which you may mind helpful:

1. Efron, R. P. (2019). Rage: A Step-by-Step Guide to Overcoming Explosive Anger. New Harbinger Publications.

2. Karmin, A. (2018). Anger Management Workbook for Men: Take Control of Your Anger and Master Your Emotions. Althea Press.

3. Dansiger, S. (2020). Mindfulness for Anger Management: Transformative Skills for Overcoming Anger and Managing Powerful Emotions. New Harbinger Publications.

4. Efron, R. P. (2010). Letting Go of Anger: The Eleven Most Common Anger Styles and What to Do About.New Harbinger Publications.

5. Lieberman, D. J. (2018). Never Get Angry Again: The Foolproof Way to Stay Calm and in Control in Any Conversation or Situation. St. Martin's Press.