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Posts Categorised: Couples
Giving birth is a miraculous thing. Expectations are high, and everyone is excited. Its a time of great change in the lives of everyone involved.
With the transition of welcoming a new baby into the world, there is often stress coupled with symptoms of anxiety and/or depression. Sometimes these feelings occur postpartum and sometimes they appear before the birth.
A time of great change
Experiencing perinatal mood-swings and elevated emotional levels is not at all unusual, and not something anyone should feel guilty about. After all, just imagine what is happening within your body, there are great physical changes taking place and hormone levels are changing rapidly. There is absolutely no correlation between how you are feeling at this time of great change and wether you are a good mother or not.
You likely know that at this time you should take good care of your physical health, but do you take the same care of your mental health. It is equally important to both you and your baby, as well as those around you. Good Nutrition, Exercise and sleep are vital to both physical and mental well-being.
Your mood and feelings
If you are affected by any of the following, you would likely benefit from talking about how you are feeling.
* Overwhelmed or feeling you can’t cope
* Struggling to adapt to the changes in your life
* Mood swings
* Thoughts of harming yourself or others
Talk about how you are feeling
If you are pregnant, or have recently given birth and you affected by any of the above, you might want to talk to a professional counsellor about it. With the right help, the symptoms that you are experiencing will be temporary and treatable.
Where can you find help?
Aspire Counselling can help , we understand that talking about how you feel, or about your fears isn’t always the easiest thing in the world. We do however know from experience, that talking helps.
Maria Luedeke of Aspire Counselling is a highly qualified counsellor and mother who has lived and worked in America, Europe and Asia. Maria has extensive experience providing counselling to both locals and expats in Singapore and overseas. These days Maria conducts much of her work online and as such has become highly experienced in using online video counselling.
In 1948 the World Health Organisation(WHO) was founded. Of its principles, the first is:
Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
Yet, even today, many people struggle to achieve balanced health. For those lucky enough to have physical and even social health, mental health is often lacking. Despite mental health issues affecting 1 in 4 people (25% of the population of the world), it remains a taboo and stigmatized subject in society. 350 million people in the world suffer from depression. These people are not odd “crazy” strangers, they are often amongst your closest family members, colleagues, and friends. So common are mental health challenges, that there’s absolutely no reason why it is not viewed as a normal, regular, yet managable condition.
Whilst some of these affected will need the help of specialists in order to function and maintain their mental health, we can all take basic steps to look after ourselves. Just as we invest in a healthy diet, gym memberships etc to maintain our physique and physical wellness, we can do similar things for our mental health. Both share exercise, diet and sleep in common.
When our physical health suffers we often feel the effect quite quickly in the form of tiredness, or even pain. With mental health, the signs can often be rather more subtle. For that reason, it is important that we frequently “check in with ourselves“. Daily self-monitoring and reaction to the changes we observe can be beneficial and helps with the identification of changes to our mental health. When changes are detected, or even before, we can learn numerous coping techniques to assist with the most common challenges such as depression and anxiety.
When we notice changes in our mental health that can’t simply be addressed by refocusing our thoughts or implementing healthy coping techniques then there is an abundance of help available in the form of psychotherapists, counsellors, peer support groups or even talking to family, colleagues, and friends.
Aspire Counselling is here to help when you need to talk or learn how to understand how you feel. Psychotherapist and Counsellor Maria Luedeke specializes in empowering individuals, families, couples and teams in the corporate workplaces to achieve their goals and live fulfilled lives.
You can find out more or book an appointment with Maria at Aspire Counselling by visiting https://aspirecounselling.net or by going directly to our online appointment booking page.
Exercise, Sleep, Nutrition – tackling depression
On world health day 7th April, Maria shared with website Patients Engage 3 lifestyle habits that can support those affected by depression.
According to the World Health Organization, there are over 350 million people globally who suffer from depression. Sadly, it is one of the most prevalent of mental health issues in the world. Maria Luedeke, Counsellor & Psychotherapist, CTRTC, stresses the urgent need to engage in a discussion of individually empowered self-management strategies.
Depression has a cyclical effect. Those with chronic illness are more susceptible to it and those with depression have a higher risk of other medical issues. This can become a vicious cycle that is difficult to escape from. Prioritizing physical self-care such as sleep, nutrition, exercise and medical conditions are imperative in breaking and prevention of this cycle.
Exercising can be a powerful anti-depressant. Research has shown that consistency is more important than quantity in improving mood disorders, so it is more beneficial to walk daily for 10-15 minutes than to do a 3-hour workout once a week. Choosing an exercise that is enjoyable and fits well into daily life is also essential to maximize the likelihood of adherence. Ideally, exercise should be done first thing in the morning or at least 3 hours before trying to sleep.
Sleep is an area that is often cited by depressed individuals as problematic. Many feel constantly fatigued, have disrupted sleep cycles or are unable to sleep/wake at typical times which interferes with their ability to function normally in daily life. Sleep hygiene is an important skill to learn in general for good wellness and becomes integral when managing depression. Establish regular sleep and wake times and be consistent with those throughout the week. Avoid electronics 1-2 hours before bed, this includes phones, iPads, computers and TVs as the blue light emitted from these devices stimulates brain activity at precisely the time we are trying to induce relaxation. Reading on a Kindle or iPad can be done by adjusting the backlight to a softer setting but online reading should be avoided as it is too tempting to flip back and forth between websites and “surf” which is another brain stimulating activity that should be avoided at bedtime. Those who have difficulty falling asleep can try progressive relaxation exercises or deep breathing exercise; both of which induce relaxation and calm.
There are numerous studies about the link between nutrition and mood. One such study by Harvard School of Public Health found that women were 41% more likely to suffer from depression when they regularly ate processed grains, sugary sodas, and red meats. Improving the quality of food eaten eliminates blood sugar spikes and dips that are linked to mood spikes and dips, can increase energy and brain clarity. The Indian Journal of Psychiatry states that patients with depression generally have inadequate nutritional intake, particularly foods high in essential vitamins, minerals and omega-3 fatty acids. Ensuring good nutrition, avoiding skipping meals and reducing high sugar foods can support mood stability.
Practicing healthy physical habits is one piece of managing depression. Paired with Intellectual, emotional and spiritual self-care this is a power approach of depression treatment. Psychosocial therapy and medication are integral components and should not be dismissed but empowering individuals with proactive self-care practices dramatically improves the positive outcomes of depression and mood disorders.
Maria Luedeke is Director of Aspire Counselling Pte Ltd, Singapore. Maria is a highly qualified Counsellor and Psychotherapist with educational qualifications from U.S. and Australian institutions and possesses a Certificate of Clearance from the Singapore Government authorizing her to work with children and adolescents in all settings.
If you are affected by depression and would like to know more, or want to book an appointment with Maria you can go to https://aspirecounselling.net or click here to go directly to our appointment bookings page.
Featured in Expat Living – January 2017
Aspire Counselling is featured in Expat Living Singapore, published 11th January 2017, read Maria’s thoughts on Cultural identify crisis and marital issues affecting expats
Read the full article at http://www.expatliving.sg/counselling-singapore-issues-exp…/
The following is an excerpt from the article:
Cultural identity crisis
Moving into an unknown culture can be a confusing, stressful and frustrating experience for both adults and children as they are suddenly made to adapt to a new way of life or set of values. Being far away from home and without family support can also create stresses of their own. Culture shock can cause symptoms like extreme homesickness, an abnormal change in appetite and depression.
You can attend individual, couple or family therapy where counsellors can help you develop coping strategies for cultural adjustment issues. They can also assist you with any other underlying or coexisting issues such as marital strain or mood disorders.
Issues in a marriage can develop or become more pronounced during cultural adjustment periods. Both partners are experiencing high levels of stress as they get accustomed to the new environment, roles, cultural expectations and jobs. Excessive travel, loss of former careers and long work hours can add to daily frustrations of beginning a new life, creating temptation, loneliness, resentment and sparking arguments between spouses.
You can go for individual or couple counselling sessions where counsellors can provide a framework for you to work through difficulties.
1 Tanglin Road, Orchard Parade Hotel, #03-03
6570 2781 | aspirecounselling.net
Find out more about how Aspire Counselling can help under these circumstances at http://aspirecounselling.net or by calling 6570 2781
Couples and Relationship Counselling
Romantic relationships are an integral part of our lives. They can bring the best out of us, as well as the worst. They are intricate and constantly evolving. Communication is an integral part of romantic relationships. Whether you are dating, living together, or married; communication is at the core of any relationship.
Couples counselling and therapy ( including relationship counselling and marital counselling ) can help find effective ways to communicate openly, build/re-build trust, deepen loving connections and establish positive boundaries in a safe, supportive non-judgemental environment.
Some of the issues couples and relationship counselling can assist with are:
- Infidelity – emotional and/or physical
- Pre-marital counselling
- Life Transitions Counselling
- Intimacy Issues – emotional and/or sexual
- Dealing with a partners anxiety, depression, stress etc.
Online Video or Face to Face Counselling – Singapore Couples Counselling, Marital Counselling, Relationship Counselling
Aspire Counselling – book an online or face-to-face counselling, psychotherapy session and get instant confirmation of your appointment at https://aspirecounselling.net
For further details email firstname.lastname@example.org or call 6570 2781
- Singapore Relationship Counselling
- Singapore Couples Counselling
#couplescounselling #relationshipcounselling #relationships #family #marriage #singapore
No matter who we are, or where we were born, each of us has an absolute right to a fulfilled life, and to achieve our goals. An equal right to a life without prejudice and constraint. Those who have, or have had mental health disorders have just the same rights.
During the course of their lifetime, many will face challenges. In fact so many will encounter mental health disorders at some point in their lives, that is should be treated as being normal. Normal as in, it can happen to anyone. Normal as in, it will likely affect about 25% of the population at one point or another in their lives. Being as “normal” as it is, it is important that those affected can achieve their goals and live their lives in a fulfilled way.
If you or someone you know is affected by a mental health issue, do seek help. With the correct guidance, it is possible learn to overcome the obstacles that appear to be in the way. By addressing the root causes, and learning how to cope with and manage what is affecting you, you can be empowered to achieve what you want to achieve.
Aspire Counselling – book an online or face-to-face counselling session, and get instant confirmation of your appointment at https://aspirecounselling.net
For further details email email@example.com or call 65 6570 2781
“You look at me, and you’d never know
– Because, if you took a look at me from the inside, I would look completely opposite.”
The above excerpt by Liz Spenner writing in The Mighty, highlights the difference between what she feels and what others see.
If this is you and you need help, do contact us at Aspire Counselling, we are centrally located in Singapore and understand what you might be going through. You can contact us or book an appointment ( face to face or online ) via our website www.aspirecounselling.net, or call us on 65702781
Relationships are shown to be the key to a happy life
Did you know, there are a number of practical strategies you can use to increase your psychological wellbeing. One such strategy is to nurture relationships.
Research suggests that personal relationships have the greatest impact on your satisfaction with life. Try to dedicate time and energy into nurturing relationships with your friends, family or co-workers this week!
This above first appeared on Black Dog Institute
Relationships are repeatedly highlighted as being key to a happy life. Yet we so often neglect them and under invest in them. Aspire Counselling specialises in Couples Counselling and Relationship Counselling and can support you in maintaining a successful and dynamic relationship. Whether you are focused on growing your relationships with friends, family or colleagues we can help.
You can visit our website to book an online counselling or face to face couples, relationship counselling session with us. http://aspirecounselling.net
Contact Aspire Counselling at firstname.lastname@example.org or call 6570 2781 to find out more about our services for men, women, adolescents, couples, families and corporates.