Joanne Lindsay Counselling , Hypnotherapy and Holistic Therapy Service Based in Taunton, Somerset

I often hear people say things like 'life's crap!', 'Same S*$t, different day!' and 'the world is such a horrible place!' and I always sit there and remember when I used to start my day thinking like that.

There has been so much research over the years that prove positive thinking reduces stress, helps relieve symptoms of anxiety, acts as a natural pain relief and potentially boosts your immune system - So why do so many of us still hit the default button of negative thinking?

Maybe for you it's easier to think everything is going to go wrong so that you're not disappointed if it does? maybe it's about you've always been told your limits and so therefore don't want to prove to yourself that you 'Can' rather than 'you Can't'. Whatever your reason is to stick with the negative thinking - let me tell you how it can be different!

I have learnt to do something that seems really simple, but surprisingly it's a hard tasks for many people; 

I start my day with a positive thought!!!

So what can you say honestly that you can be positive about today?

There will always be bad news broadcasting and natural disasters taking place, but look around you today, what are you grateful for?

For me, I can be grateful for my wonderful children, the love of my dog, the beauty of nature whilst out walking. I can feel positive that my life is made easier by realising that it was a wonderful thing the 'Washing machine' was invented lol 

Whatever you find in your world to be positive about, notice how it changes your mood and in turn watch ' The Ripple Effect' as it makes your day more positive and those around you more positive.

So today lets start a Ripple Effect today - tell me what your positive thought is - post it on my facebook page or tell me directly

Tip 1# Plan ahead
Preempt and plan ahead - yes I know it's common sense, but after a busy week at work the last thing I want to do is make lists and plans, but for 1 evening of planning I've found it's halved my stress levels during half term.

I make sure I've got extra snacks in the cupboards, plan our meals for the week around whatever activities or days out we have organised and cook what meals I can in advance (This helps me not to pick at the naughty snacks too!!) and I always make sure I have a plan B,C & D in place in-case of British Weather!

Tip 3# The Here and Now


So we've thought about planning for the future and leaving the past behind us but; one place most people find it to be in is the 'here and now'.

Take time to think about your surroundings - ideal if you're out on a country walk; take in the trees and the flowers, the smells and the sounds - let your senses take in your world and think about what you have in your life to be grateful for.

Tip 4# Release any stress healthily

I can already see it; the children are fighting over a toy and the dog is following me up and down the stairs whilst I'm trying to put the ironing away whilst trying not to trip up over her and we've only got 30 minutes to get to their swimming class - ARGH! then before I know it the 'Human Volcano' erupts!! I've shouted at the dog, slammed a cupboard door and I'm thinking god help the children if they come near me! - does this sound familiar? 

I've learnt a simple way to release stress before I get to that point; 

As soon as I'm aware that I'm struggling I stop what I'm doing - I take 5 deep breaths and on my last breath out I say something positive like 'It's one moment in an otherwise good day' and if I can't find anything positive to focus on I'll say something ridiculous or funny. 

This technique is quick, calms me down and can change me from a negative mood to a more positive one, which helps me think more rationally about the  next task.

Tip 5# Take Time to Relax

This is really important! we can race around making picnics for tomorrows day out, playing taxi driver to get the children to activities and keeping them from boredom - but we need to look after ourselves too.

I use several techniques to do this but one simple mindfulness technique i like to do before I fall asleep to reground myself and relax my body is; The Body Scan Meditation

Lie on your back with your legs uncrossed, your arms at your sides, palms up, and your eyes open or closed, as you wish. Focus on your Breathing, how the air moves in and out of your body. After several deep breaths, as you begin to feel comfortable and relaxed, direct your attention to the toes of your left foot. Tune into any sensations in that part of your body while remaining aware of your Breathing. It often helps to imagine each breath flowing to the spot where you're directing your attention. Focus on your left toes for one to two minutes. 

Then move your focus to the sole of your left foot and hold it there for a minute or two while continuing to pay attention to your breathing. Follow the same procedure as you move to your left ankle, calf, knees, thigh, hip and so on all around the body. Pay particular attention to any areas that cause pain or are the focus of any medical condition e.g If you have asthma your lungs. Pay particular attention to the head: the jaw, chin, lips, tongue, roof of the mouth, nostrils, throat, cheeks, eyelids, eyes, eyebrows, forehead, temples and scalp.

Finally, focus on the very top of your hair, the uppermost part of your body. Then let go of the body altogether, and in your mind, hover above yourself as your breath reaches beyond you and touches the universe. 


** There are several free audios online that will talk you through this if you'd prefer to start practicing like that first.

I Hope these tips help you and that you and your children have a lovely fun filled Holiday - for more tips and to fond out more information please sign up for my newsletter below.

Joanne Lindsay
Integrative Counsellor
Licenced Educator of 'The Ripple Effect' Process

Whether you like it or not emotions play a big part in everyone's lives - and we need them to survive. 

Cognitive Behavioural Therapy (CBT) recognises that our bodies are connected up in every direction. 

These pesky emotions can be set of by our thoughts or can even set off those thoughts as a reaction to an event and then in turn our physical make up kicks in releasing hormones and then we act (i.e Anger may cause you to hit out?) but the cycle goes on - physical sensations -} Thoughts -} Emotions -} Actions. 

These cycles can become tiresome and even take over your identity - you can choose today to break the Cycle and learn how to control it rather than it controlling you!

Welcome to 'The Ripple Effect' Process - new to the South-west.

'The Ripple Effect' Process is a series of affordable;
Psycho-emotional-educational modules divided into Six 4 hour workshops and Six groups each consisting of 2 hour sessions over an  eight week period. 

'Us' humans are very complex and our body's are connected up in all sorts of ways; these modules give that 'Whole Brain' approach helping us to understand how our thoughts, feelings and emotions can be affected by our bodily chemical reactions and vice versa, but importantly the modules teach us ways in which we can help ourselves.

Each workshop and Group are designed for no more than 6 people at a time giving plenty of opportunity to discuss, explore and learn.

I am currently running the 4 hour workshops; 'Understanding Anxiety' and 'How to balance your mind, body and weight' so if you're interested to find out more then please contact me for more details.

call; 01823 210077 or 07899 048256
email; joannelindsaycounselling@yahoo.co.uk
or visit my website; www.joannelindsay-counselling.co.uk

As I said these modules are affordable with no hidden costs with the workshops costing just £50 and the groups £200 - that's £12.50 per hour therefore a very cheap addition or alternative to therapy!

The modules -

**Maxine Harley designed these modules from her own life experiences and from experience of working with counselling clients over the years - you can buy a copy of her book from Amazon  (Kindle edition available).

As the leaves start to turn and the nights draw in many of us are starting to look forward to log fires and crunching through woods, but for around 2 million people in the UK and Ireland it's the start of a long depressing battle; 
Seasonal Affective Disorder.

It's not uncommon for people to feel lower with grey skies, cold temperatures and shorter daylight hours, but for people with SAD it has much more severe effects on their mood.

General symptoms of SAD;

• Anxiety and Panic attacks.
• inability to cope with everyday stresses.
• lack of energy/lethargic
• unexplained anger and abusive behaviour
• depression, despair, feeling tearful.
• Loss of enthusiasm for hobbies and fun
• lack in interest in Sex or physical contact.
• craving Carbohydrates and overeating incurring weight gain.

If you have suffered from this for 2 or 3 years in a row spanning from around when Autumn starts(September-November) till the spring (March-May), then the chances are you are a SAD sufferer too. (Always talk to your GP before assuming though to rule out any conditions with similar symptoms)

Why does this happen?
Well the exact reason is still unclear, but since the 80's there has been much research into it and several theories have come about from this research.

But what we do know is that the Human body is very complex and even though it has evolved over the years, our lifestyles have evolved at a quicker rate, so where as a couple of centuries ago we would have spent our days mainly working outside, today many of us spend our days in shops/offices/schools surrounding by artificial light.

some of the theories include;

Serotonin Levels
people who suffer from depression generally have lower serotonin levels especially in the winter - so it is thought that people with SAD might not have fully functioning Serotonin.

Body Clock
How many of you wake up at the end of the week a couple of minutes before the alarm goes off? Our Bodies naturally sync to our environment and when it's going right; we're eating well, sleeping well, digesting well etc are moods tend to be more stable. But as soon as something changes; we get stressed over something or work gets hectic, then everything else (eating habits, sleeping patterns) tends to alter and our moods change. So another theory is that with the changing daylight hours; suddenly waking up in the dark and leaving work in the dark our body clock gets disrupted.

Melatonin levels
This is the hormone that is responsible for making us go to sleep when it goes dark and when the sun comes up in the morning we stop producing it and wake up. 

People with SAD have higher Melatonin levels and therefore they will feel more sleepy, lethargic and unenthusiastic and will probably feel like going into hibernation over the winter; well this is because it is the same hormone produced in animals too and are especially higher in those animals who do hibernate. 

What can I do about it?
One of the most effective ways especially for those of you that don't want to enter the route of anti-depressants is to invest in a light box (SAD Light) which range in price from £100 - £300 on average. They are designed so that you can top your natural light levels up to summer standards (ok maybe need a bit more than this summer!!) so that it changes your hormone levels.

Getting out and about whenever you can. Perhaps if the weather permits you can go for a walk at lunchtime, spend your weekends walking on the hills or sit near a window in work. Ok so this might feel like a mission when you've got such a lack of energy and enthusiasm, but knowing that it can help overall might help you give it that extra little push out of the chair; plus if you find someone willing to get out and about with you then you can keep that social network of motivation going.

And if you're still struggling to motivate yourself and your mind is full of dark thoughts and despair then Counselling could be another option.

Talking therapies can be extremely useful in helping people cope with SAD symptoms and will look at gathering some tools to help you cope with daily stress and to live as a normal life as you can. It can also help you to look at what you are feeling and find some understanding around any underlying issues contributing to your symptoms.

I hope your winter is rich with sunshine and happy thoughts this year.