JULIE MORLEY    MNCS Accred, Hyp.dip,  Adv.dip.CP
Personal Psychotherapist

Pre-Appointment Wellbeing


There are a few things you can do prior to your first appointment to help with your wellbeing until we get started.


NUTRITION, SUBSTANCES, ADDICTIONS


REDUCE: Caffeine, Cigarettes (cause anxiety), Reduce over the counter medicines, Alcohol, Salt intake, Sugar


INCREASE:

Vitamin B’s- either eat more foods with Vitamin B's in or take a vitamin B complex suppliment.


EAT:
Regular meals and if this has been difficult lately, eat little and often. Even if it is just milk, yoghurt, fruit, toast.


DRINK:
Fluid Intake- Drink more Water & Herbal teas

SLEEP

Sleep is vital for rebuilding the body and for psychological health.

  • Routine, relaxing before bedtime
  • Warm milk & carb (biscuits, cereal, crackers, banana)
  • Bath, Massage
  • Avoid looking at games consoles or any screens 2-3 hours before trying to sleep
NOTE: screen protectors are good for eyes/brain stimulation, but do nothing for the stimulation social media and games create in the brain)


If these things are not helping then more sleep focussed work can be done in therapy.


Here is a recording of whats called a PMR- Progressive Muscle Relaxation.  This can interupt the Fight or Flight response and help us to relax or sleep.  It is also good if we are not stressed to teach us how to relax ourselves.


https://www.youtube.com/watch?fbclid=IwAR38NS5v6XLdEdx9M_Nn7Z8kmVOgFHJuroYhA-S2oHvy_8-S_DqVGmTDsaE&v=7wLIaCe-gaM&feature=youtu.be


EXERCISE

Cardiovascular:
Walking/Rambling, Running, The gym, Swimming, Cycling, Dancing,


AND


Strength Building

Gardening, The gym & Weights


Exercise helps burn off energy, excess stress hormones, irritation and improve sleep.





Access Self-Help on YouTube


Search for:

  • "Adult Bedtime Stories" to help get to sleep
  • "PMR meditations" -Progressive Muscle Relaxation -ideal for physical stress symptpms and Sleep
  • "Hypnotherapy for Stress or Anxiety or Depression (whichever you would like)


These recordings are varied and there are many.  Find voices you like listening to.  Many people like Jason Stephenson.