COUNSELLING BLOG

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7 Ways to be Great

1. Be gentle and kind
2. Show respect to everyone you meet (whether you think they deserve it or not)
3. Pay attention to the little things (often that makes you stand out from the crowd)
4. Do everything wholeheartedly, with passion and love
5. Be flexible, adaptable, and open to change
6. Don’t complicate your life with lots of oughts, musts and shoulds
7. Encourage other people to be all that they can be.

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How to cope with panic attacks

1. Recognise that panic attacks are a mind state and not a physical risk. A panic attack can be a very frightening and uncomfortable experience. However, it doesn’t indicate a real physical risk – even although it feels that way.
2. Try to grasp that you are not alone. Panic attacks are relatively common. They’re an anxiety disorder that many other people share.
3. Understand what panic is. Panic is excess adrenaline running through your body when it is confronted with a possible life-threatening situation. It can also be triggered by something that reminds you of a threatening event in your past. Feelings of panic can be very scary, but the feelings are related to your past – not to a threat in the present. Even although you feel terrified, you are not in any real danger.
4. Go and see a doctor or counsellor. Sometimes people find anti-anxiety medication helps them cope with panic attacks. However, identifying the psychological root – and then getting help in dealing with that – is the most effective treatment approach.
5. Let others close to you know that you suffer from panic attacks. People who have never experienced a panic attack may find it hard to understand what you are going through. However, you can help them with this by sharing your difficult experiences with them. In fact, many people want to help those they love – but they don’t know what to say or do. Thus, if you can be more open with them, then they can reach out and offer you support.
6. Don’t avoid those situations which have led to a panic attack in the past. Avoidance will only ‘reinforce’ the disorder … So the more you avoid the dreaded situation the more panic the avoided situation generates. Should a panic attack occur, don’t attempt to fight the feelings. Instead, allow the feelings to wash over you … and then drain away. Focus on staying in the present moment.
7. Focus on slowing your breathing down. This help to ensure that your brain is receiving the appropriate amount of oxygen. That will help reduce your anxiety levels, and the panic attack will dissipate and end.

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8 Time Management Tips

1. Admit that multitasking makes you less effective – and don’t do it if the work is important.
2. Know when you work best – and schedule studying, assignments and projects for that part of the day.
3. Do the most important tasks first. For example, if a project is worth a large proportion of your grade, then make sure you spend lots of time on that (whether you like the subject or not.)
4. Check email, facebook, messages, texts etc at set times – such as on the hour. Don’t look at them at other times.
5. Know what works as a reward for you, and reward yourself when you complete a task. But don’t reward yourself until the task is done!
6. Have an organised to-do list, and work through it methodically.
7. Don’t allow yourself to be sidetracked by friends, or unexpected opportunities.
8. Schedule in some leisure as you can’t work all the time.

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I’m the kind of person who likes to be by himself. To put a finer point on it, I’m the type of person who doesn’t find it painful to be alone. I find spending an hour or two every day running alone, not speaking to anyone, as well as four or five hours alone at my desk, to be neither difficult nor boring. I’ve had this tendency ever since I was young, when, given a choice, I much preferred reading books on my own or concentrating on listening to music over being with someone else. I could always think of things to do by myself.
Haruki Murakami (via onlinecounsellingcollege)

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If you know someone who’s depressed, please resolve never to ask them why. Depression isn’t a straightforward response to a bad situation; depression just is, like the weather.

Try to understand the blackness, lethargy, hopelessness, and loneliness they’re going through. Be there for them when they come through the other side. It’s hard to be a friend to someone who’s depressed, but it is one of the kindest, noblest, and best things you will ever do.

Stephen Fry (via onlinecounsellingcollege)

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What are the Signs of a Jealous Friend?

onlinecounsellingcollege:

1. They are often insincere so it’s hard to tell whether they are being genuine or not.

2. They are unpredictable and changeable. Often they will be nice to your face – then they say nasty things behind your back.

3. They try to outdo you. For example, when you say something funny, they try to…

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How to Let Go of the Past

onlinecounsellingcollege:

1. Step back from yourself and try and understand “why you did what you did” as an outside observer. That will often help you to be more compassionate - and less self-critical, judgmental and harsh.

2. Recognise that no situation, relationship, choice, action or decision defines you as a person….

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