September 9-15 questions and answers by Lisa, the therapist, THREAD CLOSED do NOT post more questions please
Hi everyone!
Welcome to the first in a series of monthly events called "The Therapist's Office". This is a thread dedicated to your questions about therapy and how you might benefit in coping with particular challenges you face in your life. The therapist’s answers to your questions will follow some time within a week after the thread is started, in this case by the 15th of September. To subscribe, so you can follow this thread and the therapist's answers, either post a question in this thread and/or hit the subscribe button in the upper right to get alerts when new posts are made to this thread.
We welcome your questions, but what type of questions should I ask? We welcome questions about therapy and coping skills for particular mental health challenges you face.
This month's therapist answering questions is Lisa Meighan MBPsS, Counselor and Director of 7 Cups online therapy program. To learn more about them check out their profile.
Please avoid asking the therapist for specific advice like "should I date this guy after meeting him online?" You may ask the therapist for coping options with the particular mental health challenges you face and they can share options that you may want to consider, but this is not an advice column. It is more like a place to learn about how online therapy at 7 Cups could help you deal with life and the many challenges it presents.
If you have any customer service-related questions please email mailto:support@7cups.com as they cannot be answered in this thread. Finally, please avoid questions about medication and drugs as these are best suited to be answered by your physician, and anything not normally discussed in 7 Cups forums.
If you have a question about this thread, please feel free to PM me https://www.7cups.com/@soulsings
I am subscribed to this thread and eager to hear your questions and the therapist's answers.
Hi there, thanks for this post
I have noticed that I feel symptoms like not feeling comfortable in my body and my voice and having difficulty being myself, which most probably point to lack of confidence. What direction do I go to overcome this? How do I fight this and be comfortable with who I am?
@gregariousLake4824Hi there, I am sorry to hear how you've felt as it can be incredibly challenging to question ourselves and not feel confident within. Can you think of some of the things that you feel you like about yourself? Perhaps it is your kind nature or how you like to make people laugh. Just little things that you like about you. Often when we feel like we are insecure, we can focus on ourselves negatively and not see the positive aspects of who we are. Also by building self-compassion, we can begin to feel more comfortable within. Remember that you're not alone, we all have flaws and that is okay. By being more accepting of them we can feel like we are able to trust ourselves more and feel more confident within.
Hi there, I just saw your reply and I have really learned a thing or two that I can work on. Thank you so much for providing some guidance! I really appreciate your help.
@gregariousLake4824
You are most welcome. Take care of yourself :)
hi, how does someone get by without having a way to get profissional help anytime soon? say this person can't go to therapy, but isn't doing okay, they need to get better, how to do that on their own?
@thenewkatyHi there, It is definitely possible for a person to help themselves without reaching out for professional support. Some of the ways that might be useful would be to work on our 7 Cups Personalised Growth Paths because they give you step-by-step ways in which to feel better. Learning more about your thoughts and feelings may also help an individual understand themselves better.
Hi. How would you help someone who has a major fear with needles. Which cause anxiety, panic attacks and fainting spells?
@bestTortoise7676Hi there, That is an excellent question. I have to say that I haven't worked with an individual that has a fear of needles before but I've heard it is very common because often we can think of a bad experience that we may have had as a child or perhaps an experience in later life which then leads to a phobia. Some of the ways in which I would treat any phobia may include:
* Letting the health practitioner know how you feel so they can best support you.
* Focusing on what has worked before and seeing if this can be applied to the current situation. Just ways in which the situation has been easier for you to cope with. * Develop in the moment coping skills (such as the breathing exercise that is added to the end of this thread).
* Try to develop over time an approach to overcome the issue starting with the easiest to cope with events (perhaps watching an injection on TV or thinking about one whatever feels easiest to you and it's likely not going to be easy at first but the fear will hopefully decrease) and then eventually moving up to experience having an injection in time (when it is medically necessary).
* Above all, be patient and kind to yourself as suffering from any phobia can be overwhelming.
Thank you for the initiative I hoped a lot of people were able to get some help here.
Hello Lisa, what do you suggest for ADHD IMPULSIVENESS where your thoughts are random you don't have control over it. It feels like race of thoughts something like that. What do you suggest for keeping this away except other than medication.
@NeonOwl149Hi there, I hope you have found it useful! That is a great question. Have you ever tried mindfulness before? That can really help you to focus on your impulsivity and help you manage your thoughts and feelings. Also, taking a walk can provide you with relief too if this is possible. Planning and structure in your life with your own routine can help to keep you remain focused too. Also, taking breaks can really help to feel more grounded and less impulsive.
Hello Lisa. Also I wanted to ask about I tend to forget thing's and question my memory too (for example that I eat my breakfast or not while I eat I just don't remember until someone reminds me sometimes I recall itself)
I also get easily distracted with something and later forget the thing I wanted to do due to the distraction.
No, I don't have schizophrenia. I just have ADHD and SOCIAL ANXIETY
@NeonOwl149Hello :) When we suffer from ADHD and social anxiety it is common that we might forget things. Have you tried writing down important things that you might forget to help you stay focused? Also setting a routine so then you might be able to remember if you've managed to have breakfast or not. Just little ways in which that you can be reminded of the things that you still need to do or the things you have completed.
Hi
how would you help someone with OCD with motivation and what I think is dissociation? I wasted like 8hrs yesterday just obsessing over the stuff stressing me out. I keep having days like that and now I’m super behind in work. That and I feel like I’m watching my life through a glass bubble. Like I don’t feel like I’m actually experiencing life anymore. It’s been like this for years, even tho I wouldn’t consider myself depressed at the moment.
thank you!
@scarletBunny7514Hi there, Thank you for sharing with us today how you have been feeling as that was a really big step! OCD and dissociation are quite complex especially if you feel like you are living your life through a glass bubble and it’s causing you issues at work. You would most likely benefit from professional support and/or continuing to reach out in our wonderful and caring community. Can you try to break down the things that are causing you stress as then it might help you to focus on them and be able to work through them without obsessive thoughts taking over. You might also want to try the Leaves on a Stream exercise or mindful breathing too.
I have really enjoyed answering all of your questions and thank you to everyone for all of your contributions! A big thank you to @soulsings for making this happen and amiablepeace for assisting in the online therapy sub-community! I will check back in tomorrow and follow-up and thank you for all of the submissions and your time! I'll leave you with a breathing exercise:
Start by settling into a comfortable position either seated or sitting and allow your eyes to close or keep them open with a softened gaze. Allow all of the tension in your face and neck to soften. Begin by taking several long slow deep breaths breathing in fully and exhaling fully. Breathe in through your nose and out through your nose or mouth. Allow your breath to find its own natural rhythm.
Bring your full attention to noticing each inhale as it enters your nostrils, travels down to your lungs, and causes your belly to expand. And notice each exhale as your stomach moves and air moves up through the lungs back up through the nostrils or mouth. Invite your full attention to flow with your breath. Notice how the inhale is different from the exhale. You may experience the air as cool as it enters your nose and warm as you exhale. As you turn more deeply inward, begin to let go of noises around you.
If you are distracted by sounds in the room, simply notice them and then bring your intention back to your breath. Simply breathe as you breathe, not aiming to change anything about your breath but above all, do what feels right for your own body. Try not to control your breath in any way and do what feels best for you. Observe and accept your experience in this moment without judgment, paying attention to each inhale and exhale.
If your mind wanders to thoughts, plans or problems, simply notice your mind wandering. Watch the thought as it enters your awareness as neutrally as possible. Then practice letting go of the thought as if it were a leaf floating down a stream. In your mind, place each thought that arises on a leaf and watch as it floats out of sight down the stream. Then bring your attention back to your breath. Your breath is an anchor you can return to over and over again when you become distracted by thoughts.
Notice when your mind has wandered. Observe the types of thoughts that hook or distract you. Noticing is the richest part of learning. With this knowledge you can strengthen your ability to detach from thoughts and mindfully focus your awareness back on the qualities of your breath. Practice coming home to the breath with your full attention. Watching the gentle rise of your stomach on the in-breath and the relaxing, letting go on the out-breath. Allow yourself to be completely with your breath as it flows in and out.
You may also notice feelings arising, perhaps sadness or happiness, frustration or contentment. Acknowledge whatever comes up including thoughts or stories about your experience. Simply notice where your mind went without judging it, pushing it away, clinging to it or wishing it were different and simply refocus your mind and guide your attention back to your breath. Breathe in and breathe out. Follow the air all the way in and all the way out. Mindfully be present moment by moment with your breath.
If your mind wanders away from your breath, just notice without judging it – be it a thought, emotion, or sensation that captures your attention and gently guide your awareness back to your breathing. As this practice comes to an end, slowly allow your attention to expand and notice your entire body and then beyond your body to the room you are in.
When you're ready, open your eyes and come back fully alert and awake. The breath is always with you as a refocusing tool to bring you back to the present moment. Set your intention to use this practice throughout your day to help cultivate and strengthen being in the present moment.
@LisaMeighanMBPsS thank you for your amazing answers to member questions. I really love that breathing exercise you offered above. I find as I connect to my breath during the day my stress levels go down.
Thanks also to @amiablePeace77 for their wonderful check ins and welcoming new members.
Thank you to everyone who asked questions. Your asking questions made this learning experience possible.
www.7cups.com/@soulsings
@LisaMeighanMBPsS interesting exercise!
@theriverissinging
I hope you enjoy it if you wish to try it. :)
THIS IS THE END OF THIS THREAD
Please do NOT post any more questions to this thread as they will not be answered. Instead post your questions to questions for listeners and members.
@soulsings Hi there, i just saw this thread. Thank you for the initiative!
@theriverissinging thanks for tagging people. When we post we usually reply to person but a glitch in the system made that more difficult.
@soulsings
I did not receive a notification even after being subscribed. It was only yesterday that I decided to check and found Lisa's reply.
@theriverissinging
Very good - I noticed the same as you did.
You have a fine day.
Helga.
@theriverissinging
Thank you so much for this helpful update! We really appreciate you taking the time to do this!
