Panic Attacks

November 2, 2021 by Gary Janit Leave a Comment

Am I having a panic attack?

A client, called Tom, described to me an intense wave of fear where his heart was pounding. He couldn’t catch his breath and reported feeling like he was dying. He was also starting to avoid many places and situations for fear of having other panic attacks.

Tom’s situation, described above, is typical of so many people struggling with panic attacks.

Panic attacks often feel like they strike out of the blue, without any warning, and sometimes with no clear trigger. They may even occur when you’re relaxed or asleep which is even more scary and confusing. This can be especially true if you suffer panic attacks at night.

A panic attack may be a one-off occurrence but many people experience repeated occurrences. Recurrent panic attacks are often triggered by a specific situation, such as busy crowded places or speaking in public.

This is especially true if that situation has caused a panic attack before. Why? Because the person may be worried about having another panic attack.

Often the panic-inducing situation is one in which you feel scared and unable to escape. This triggers the body’s fight-or-flight response which, of course, produces more symptoms of anxiety.

These symptoms of anxiety might include a racing heart, breathlessness, dizziness and dry mouth. In themselves, they are not harmful but they may start the person worrying the symptoms are a sign of something catastrophic about to happen.

What does a panic attack feel like?

There are various signs and symptoms of a panic attack. A panic attack develops very quickly and usually reaches its peak within 5 to 10 minutes. They rarely last more than an hour, with most ending within approximately 20 to 30 minutes. Panic attacks can happen anywhere and at any time. You could have one while you’re shopping, walking down the street, driving in your car, or even sitting on the sofa at home.

Panic attack symptoms include shortness of breath, heart palpitations or racing heart, chest pain, trembling or shaking, choking feeling and sweating. There can also be an unreal or detached feeling as well as sweating, nausea, dizziness, light-headedness, or a feeling of fainting.

This intense rush of symptoms normally leaves the person feeling like something terrible will happen. Such fears may include dying, having a heart attack, losing control or going crazy.

How to stop a panic attack

There are some things you can try yourself which may ease or stop the panic attack.

The next time you feel a panic attack coming on:

Try not to ‘fight’ or resist it
Stay where you are, if possible
breathe slowly and deeply
remind yourself that the panic attack will pass. Perhaps say to yourself, ‘this too shall pass' and that ‘although this feels dangerous, it is just symptoms of anxiety and nothing scary will happen’.
focus on positive, peaceful and relaxing sensations around you such as noticing what you can hear, see, feel, smell and taste.
remember the panic attack is not life-threatening. Although you may be worrying about some terrible harm occurring immediately, remember nothing dangerous has happened previously. And is unlikely to happen in the future

How to help someone having a panic attack

Seeing a friend or loved one suffering from panic attacks can be very difficult. Inevitably, you want to know how to help. Their breathing could become very fast and shallow. They may become dizzy or light-headed, tremble, sweat, feel nauseous. They may even think they’re having a heart attack and that they could die.

No matter how irrational you think their panicked response to a situation is, it’s important to remember that the danger. Don't forget - the immediate threat seems very real to them. Simply telling them to calm down or minimising their fear may not be so helpful.

By helping your friend or family member ride out a panic attack, you can help them feel less fearful of any future attacks.

So, a few helpful tips when helping someone having a panic attack:

Stay calm yourself. Being calm, understanding, and non-judgmental will help the panic subside faster.

Focus the person on the here and now. Perhaps find a quiet place for your friend to sit and then guide them to take slow, deep breaths for a few minutes. Doing something physical, involving the senses may help to focus attention elsewhere.

Get your friend out of their thinking mind by asking them some questions. For example, ask them to name five things around them or talk soothingly about a shared interest.

Encourage the person to seek help. Once the panic attack is over, the person may feel embarrassed about having an attack in front of you. Reassure them that panic attacks are very common and normal. Encourage them to seek help for their anxiety and panic, telling them that there is good effective help available.

Treatment for panic attacks & panic disorder

The good news is that panic attacks are treatable. What a relief! There are various strategies and tools you can use to reduce or cut the symptoms of panic. These will help you regain your confidence and take back control of your life.

The most effective form of professional treatment for tackling panic attacks, panic disorder, and agoraphobia is a type of therapy called Cognitive Behavioural Therapy (CBT).

CBT treatment for panic attacks is a short course of therapy which is found to be very helpful.

Cognitive behavioural therapy (CBT)

CBT focuses on the thinking patterns and behaviours that are sustaining or triggering your panic attacks. CBT also helps you look at your fears in a more realistic light. Once you learn that nothing truly disastrous is going to happen, the experience of panic becomes less terrifying. Besides learning to manage the worrying thoughts, there are many practical doing things that also help to break the vicious cycle of anxiety and panic.

CBT therapy can be done in person with a therapist or online.

Be in touch to discuss how CBT can help you manage your panic attacks.

Bad habits from the Pandemic

October 21, 2021 by Gary Janit Leave a Comment

How did you cope?

Have you picked up any bad habits from the pandemic? If the stress of COVID and living through the pandemic has disrupted your healthy routines, you’re not alone!

Several recent surveys about the impact of COVID have reported interesting facts. For example, around 70% of respondents in one survey reported gaining more weight during quarantine. Another survey conducted found that 65% of those surveyed took time off from exercising during the lockdown. Other research has shown an approximate 25% increase in alcohol consumption since the pandemic began.

Many people fell into the trap of an unhealthy lifestyle during the COVID lockdown. Such unhealthy habits include such as going to bed too late, increased alcohol intake, more takeaway meals, less activity and other such challenges.

Now is a good time to take on new habits!

Struggling with Bad Habits from the Pandemic?

It has been over a year and a half since life changed dramatically for many people. Many clients have fallen into some unhelpful habits over this challenging time. These bad habits during the pandemic may have negatively impacted on health & well-being.

‘Bad’ habits can gradually creep into one’s life and before you know it, you are stuck in a bit of a rut. For instance, several clients have found that take-outs and alcohol consumption have increased over this last year and a half. As an example, Roger, one of my clients, found that he was drinking approximately two glasses of wine each night. This was increasing his calorie consumption by nearly 2000 extra calories per week and explained his steady weight gain.

Roger decided that he didn’t want to rely on alcohol every night to relax. He wanted to get back to only having alcohol on the weekends as he previously did before COVID. As part of his efforts towards developing healthier habits, we decided he would cut back to one glass a night for two weeks. He would then work on cutting it out entirely on weeknights from there.

For many clients, like Roger, alcohol was acting as a stress reliever. So, we agreed that it was very important for him to have other healthy outlets, finding ways to self-soothe without relying on alcohol. It was vital to put other deliberate coping mechanisms in its place. Roger decided that when he arrived home, he would go for a 15-minute walk before doing anything else. He also found that listening to music was also helpful on his daily walks.

Time to re-evaluate

Another client, Michelle, found that she and her partner were now ordering take-outs much more often, sometimes up to twice a week. Like Roger, Michelle realised that fast foods were part of her ‘relaxation’. Unfortunately, they left her feeling bad about herself. The extra food added to an ongoing feeling of being an unhealthy weight.

Other clients have found that working from home might have been initially enjoyable. But this has meant that they have got into an unhealthy habit of being much less active.

Due to COVID and the lockdown, others have been going to bed much later than before. This habit has often been accompanied by snacking late at night. For many, this has led to waking up later, just before starting work, without having time for eating a proper nutritious breakfast.

Whatever the unhealthy habit that may have developed since COVID began, it may be time to re-evaluate! The habits that may not be serving you well anymore. Probably, the opposite!

It doesn't matter if it is going to bed too late, too much alcohol, lack of activity & movement or an increase in fast foods. Perhaps it's time to re-focus on what's most important in your life?

It’s been over a year and a half since COVID began. So now is a good time to make sure your habits are working for you and not against you. This is especially important for your health, well-being and for being a well-balanced weight.

Good News – you can undo Bad Habits!

Roger, mentioned before, acknowledged that his habit of too much alcohol wasn’t working for him anymore. Others have agreed to reinstate an earlier regular bedtime. Going to bed on time would ensure getting enough sleep. With the added benefit of less late-night snacking. Getting up earlier in the morning would allow time to exercise in the morning, allowing a better way to begin the day.

This is good news! With understanding, patience and practice, you can undo any of the unhealthy habits you developed during the pandemic. And you now have the understanding and power to shift your focus to establishing healthier ones.

Top Tips

Here are some top tips for developing new habits:
* Start small rather than going for something too big
* Make it easy
* Remind yourself of all the many benefits of the new habit
* Know that forming habits take about 60 days, so give yourself time and don't give up!
* Know that habits go through 3 phases:

Really hard!
Up & Down
Glorious!

* Go easy on yourself! Notice any efforts and positives rather than what you have not managed

Some suggestions of areas to work on:

Rein in stress eating and find other helpful self-soothing outlets
Don't work extra hours, getting back to normal working hours such as 9 to 5.
Moderate how much alcohol you're drinking, going back to the pre-COVID intake
Stop skipping workouts and get back to regular exercise

Forming Healthy Habits is now part of my new improved 'Health Matters' online course: Learn HOW to be a healthy person & HOW to lose weight!

If you’ve let some bad COVID habits creep in, now is the time to re-evaluate them!

Be in touch to find out more.

Dealing with Anxiety

October 13, 2021 by Gary Janit Leave a Comment

Is it possible to Deal with Anxiety?

Before the pandemic, studies showed that 1 in 6 adults in the UK suffered from anxiety or depression. It will come as no surprise that the pandemic and other recent events have increased that the level of anxiety around the country. Do you need help dealing with anxiety?

In this article, we’ll explain:

What anxiety is.
The causes of anxiety.
Why being anxious can be normal.
The signs that anxiety is becoming a problem.

And, perhaps, more important – how can you deal with anxiety?

What is Anxiety?

If you’ve suffered from it, you’ll know what anxiety is. It’s defined as a feeling of uneasiness, apprehension or worry. Often, it’s a dread of something that’s going to happen soon but it may also be in the future.

If you suffer a bout of anxiety, your heart may race, you might feel sweaty or short of breath. You could also feel restless or even overly tired. And perhaps you can’t concentrate the way you want?

In reality, anxiety is a natural behaviour linked to beneficial hormones in our bodies. Standard anxiety helps us respond quickly to a threat and keeps us safe. The hormones affect our breathing, our muscles and other parts of our body so we can either fight or escape threats to our safety. This is also known as the fight or flight response.

In fact, everyone is likely to feel anxious at some point in their lives. It means your body is keeping you safe. These days, the danger is unlikely to be due to a bear in the woods. You are more likely to be anxious because of an upcoming exam, a job interview or a meeting. Something you are unfamiliar with and about which you are unsure how well you will cope.

You might consider anxiety as the cost humans pay for being able to imagine the future!

What about shaking afterwards? Again, that’s perfectly normal. It’s the effect of other hormones released after the threat has passed. These hormones help our muscles, heart and breathing to return to normal.

In normal circumstances, people have no problems dealing with anxiety.

Has Dealing with Anxiety become Difficult?

Although a normal reaction to threats, anxiety can become a problem under certain conditions. For example, when the anxious feeling doesn’t pass after the threat. Or if the anxiety starts to control our behaviour and interferes with our daily lives.

For some, the worry can become intense, even in relatively harmless situations. The level of anxiety grows out of proportion to the actual threat. And the anxiety may last well past when the threat has disappeared. A bigger problem is when the anxiety comes so quickly and is so overwhelming that everything else slips into the background. This is a panic attack.

It’s not unusual for those who suffer from anxiety problems to become anxious over the anxiety itself.

In addition, depression may accompany anxiety. Both share similar symptoms.

This high and constant level of anxiety is not normal and can damage normal life and even relationships. It means the person is not dealing with anxiety properly. Studies have shown that in the US, nearly one-third of adults will struggle at some point in their lives with out-of-control anxiety. So, if you have felt this way, you are not alone.

Signs of Anxiety Problems

As we have seen normal anxiety can manifest itself in simple physical ways designed to help you escape dangerous situations.

Anxiety problems can be similar to normal anxiety but the trouble starts when they begin to dominate a person’s life. The sufferer may start to avoid situations they fear might bring on anxiety. They might avoid contact with other people. The anxiety problem may develop into repeated bouts of intense fear, not related to an obvious immediate threat.

Physical side effects are often also evident. Although each person is different, these may include:

Extended periods of shortage of breath,
Jumpiness,
Excessive sweating,
Ringing in the ears,
Increased foot tapping are some signs,
An increase in the frequency of headaches,
Disturbed sleep patterns.

If you are struggling with any of these physical effects and any of the following, you may benefit from seeking advice:

Anxiety is causing changes in your behaviour,
You are experiencing longer than normal periods of anxiety,
Your daily life is being negatively affected.

These lists are not exhaustive and not everyone experiences the same symptoms.

Anxiety is on the Increase

Anxiety is on the increase. Today, it is the leading mental health problem around the world. Increasingly, youths and children are being affected.

Why? We live in a world of intense uncertainty. There can be no doubt our parents and grandparents had many problems with which to contend. But today, constant change assaults us from all sides, whether economic, environmental or social. The impact of these changes, and the associated threats, are often global and feel outside of our control.

In itself, these changes might not cause anxiety but they create an environment where it can thrive.

Causes of Anxiety Disorders

So, what causes anxiety to become a problem?

Every person is an individual and, as such, everyone reacts differently to different situations.

Why do two people face the same situation and react in different ways? For one, the anxiety becomes overwhelming and life-changing, while the other has no problem in dealing with anxiety.

Many things affect who we are and how we react to differing circumstances. For example, upbringing and childhood environment can have a lasting impact on some. But not on others.

Some people face problems of such enormity, it stretches their ability to cope too far. The problems may include difficulties with a relationship, work or family. Financial issues, chronic or serious health problems can also play a part. These and other stresses may be what pushes a normal level of anxiety to become an anxiety problem.

Genetics can also play a part if other family members have an anxiety disorder. But not always, so you shouldn’t assume that because one of your relatives has anxiety issues, you will have them automatically.

The links between heart disease and anxiety are well known. This is also true for diabetes, thyroid problems and other physical disorders. In addition, some medications can bring on excess anxiety. As might the withdrawal of some substances.

Studies have found that some anxiety disorders are the result of imbalances of hormones and brain chemistry.

From the above, we can see anxiety problems have various causes. Not all of them are fully understood. However, medical science knows enough that you can be confident that seeking help can help you give you peace of mind about your anxiety. And it will help you overcome the negative impact of anxiety on your daily life.

Dealing with Anxiety

As with any medical condition, the first step is to identify the underlying cause. Sometimes it is necessary to treat a medical issue before addressing the anxiety.

The good news is that you can learn to manage the anxiety so it does not affect your daily life. It can be successfully treated by therapy or medication. In some cases, it may be necessary to use a combination.

A therapy known widely as CBT is the first treatment usually used. CBT stands for Cognitive Behavioural Therapy. However, as each person is different, the therapist will tailor the CBT to a patient’s specific anxieties. Over a series of sessions, the patient learns to identify and control the anxiety triggers and bring their anxiety under control. This is normally achieved by advancing through a progression of small goals. These will give the patient confidence to face their anxiety one step at a time.

Between therapy sessions, the patient may be encouraged to enjoy regular exercise, if appropriate. This will often bring added health benefits.

If the patient needs medication, it may include mild anti-depressants, benzodiazepines and others. These should only be taken when prescribed by a qualified physician.

Relationship Problems

October 8, 2021 by Gary Janit Leave a Comment

The couples struggle is a common problem

One of the most common enquiries I get is for couples counselling. It would appear that anxiety and relationship problems are affecting so many lives. These are the two problems that tend to show up most in my therapy office. This brief article will highlight some of the common relationship problems couples experience. It will explore the signs that the couples are struggling with their relationship. And it will offer some ideas about how to solve their relationship problems without breaking up.

Signs of relationship problems

There may be some typical signs of when there are difficulties in your relationship. These include:

Communication may be minimal and might be negative.
Differences are criticised rather than appreciating that each partner has a valid view.
Couples may find that they are spending less time together and also having less fun together.
Arguments are frequent, with the same triggers and frustrations recurring without being resolved.
It could be that one partner indicates that they are not happy and that they feel the relationship is in trouble.

Another sign of a problem in the relationship is when the couple is unable to listen to each other, not able to hear the other person’s perspective. This inability to discuss relationship problems often leads to the issues remaining unresolved for many years. The danger is that couples get used to finding other ways to manage their hurt and pain.

Bigger issues

Sometimes these relationship problems mentioned above can lead to more serious difficulties. These might involve affairs and betrayals or even separation and divorce. I call these ways of coping, ‘exits’.

‘Exits’ are ways the partner ‘leaves’ the relationship without working on sorting out the problem with their spouse or partner. ‘Exits’ drain energy from the relationship. And they lead to further and often bigger problems that become even more difficult to resolve.

How to solve relationship problems without breaking up

Unfortunately, the separation and divorce rates are extremely high. Research says that these days over 50% of couples end up divorced or separated.

I normally explain to couples that there is another option rather than separating. That option is to work very hard on building their relationship connection. Like anything, to have success in an area of one’s life, one needs to invest time and effort. So too, our relationships require time, effort and thought for them to be successful.

It can be helpful to take time to focus on what is good about one’s partner. Then taking time to put these appreciations into words, sharing them with your partner. Gratitude and appreciation I believe is an area that can make a huge difference in improving a relationship.

Many couples stop having fun together due to various commitments. It can be helpful to make a weekly time to have fun, doing enjoyable things. Many couples try and have a weekly date night. Making time to listen and share is of course a very important way to begin solving difficulties and problems in the relationship.

An exercise I sometimes suggest to couples is to have daily ‘talking time’ where each partner gets 10 minutes to say whatever is on their head and heart. The other partner just listens without interrupting or disagreeing.

Can others help improve your relationship?

So, in conclusion, it is normal for couples to struggle and have problems arise in their relationship. There are some common signs of relationship difficulties. Fortunately, there are ways to improve the relationship. Sometimes the couple may need some outside help such as couples counselling or relationship coaching.

Who to talk to about relationship problems?

Couples counselling is ideal for addressing relationship issues in a safe space. I try and provide a therapeutic space for the couples I work with to learn how to reconnect with their other half lovingly and compassionately. The couple learns how to talk and listen to each other without any shame, blame or criticism. They also learn how to focus once again on the positive, fun, enjoyable parts of the relationship that first attracted them to their partner.

Most couples leave it far too late to get help for their relationship problems.

Be in touch to discuss the various online and in-person options to get your relationship back on track.

Struggling with your weight & health?

February 1, 2021 by Gary Janit Leave a Comment

Struggling with your weight & health? You are normal!

Are you struggling with weight loss? Guess what, most people struggle with getting to and maintaining a healthy weight. So you are not alone! In fact, the research says that approximately 70% of people, especially busy professionals and executives, are either overweight or obese.

Another shocking statistic is that it would appear that the average person who struggles with a healthy weight, diets approximately five times a year. In a lifetime, the average dieter follows 55 fad diets! However only one in three lose weight (and most don’t manage to keep it off) and just one in five felt better for their new regimes.

Another study found that disillusioned Brits are frustrated with the effect that fad dieting is having on their morale and finances. One in five often feel annoyed or confused by conflicting dieting information in newspapers, magazines and online.

Due to the above reasons, it seems that fad dieting is waning due to hopelessness and also the costs involved which are not resulting in long term weight management and good health.

Most diets are unsustainable where often after a few weeks, diets give up on their fad diet.

A better solution

It would appear that what works best is following a straightforward healthy eating and exercise lifestyle instead. However what most people struggle with is adjusting their often unhelpful thinking around food, health and weight loss.

Alpro dietitian Kate Arthur mentioned in a recent article: "To maintain a healthy and balanced lifestyle we need to avoid 'quick fix' diets, which can be nutritionally inadequate and unsustainable. Taking a whole diet approach to our health with a focus on increasing the diversity of plant foods in our everyday eating patterns is a great way for anyone to start enjoying a healthy, balanced lifestyle."

So it would appear that promoting a balanced approach to healthy living without the need for extreme dieting is the way to go.

So if you're struggling with weight loss, be kind to yourself as you are not alone in the struggle! Part of the healing journey is learning to be kind to oneself. Knowing you are not alone should ease the pain and shame of struggling with health and weight.

What I feel is also necessary is the understanding, tools and skills to manage the mind, thoughts and feelings which play a key role in how we develop and stick to healthy lifestyle habits.

This is what I teach and help people who are stuck and hopeless with their weight and health. My programme provides the missing ingredients and the essential mind and behavioural skills & tools needed to manage thoughts, feelings & behaviours that most often take us off track from our health goals.

Having this missing ingredient and the essential tools then will allow you to move towards a lifetime of health, well-being & a balanced weight…forever.

Online couple therapy

May 12, 2020 by Gary Janit Leave a Comment

This week is Marriage Week in the UK!

Service your car? Why not service your relationship?

Online couple therapy is that yearly service.

couple holding hands to show what online couple therapy can lead to

Did you even know that there was such a thing as marriage week? I didn’t and found out by accident. I’m super excited to know that there is such a concept. Let me tell you a bit about it as well as opportunities for online couple therapy and coaching.

Marriage Week is an annual celebration of marriage and relationships. The main message of marriage week is a reminder that marriage is necessary and worthwhile investing in. Research shows that stable families make for happier children and grown-ups. Married couples (or partners) who work at their marriage or relationship are more likely to stay together. They also have a better chance of finding ongoing happiness.

Each Marriage Week has a theme. The purpose of this theme is to provide a focus for couples to work on some aspect of their marriage at least once a year. The aim is for couples to invest in their relationship and to keep caring and nurturing it. Marriage week gives a boost to couples. It is an opportunity to reflect and enhance the relationship. Online couple therapy makes it easier than ever to tap into this relationship-enhancing opportunity.

‘The Forever Conversation’.

couple holding scrabble pieces that spell out the word 'forever' which is what online couple therapy can help the couple achieve

This year’s theme is an invitation to reflect on your relationship as it is now. Then to take stock and to ask where the relationship is heading. What might the future look like in your ideal marriage or relationship?

To help with taking stock of the relationship, I offer a comprehensive online assessment. The couple fills this out individually in the comfort of their own home. This then provides a detailed outline of the couple’s areas of strength as well as the areas to work on and grow into.

There are many powerful and easy to use exercises and skills. These will enhance the positive in your relationship. Additionally the powerful insights, knowledge, and tools will provide ways to manage the more challenging parts of the relationship. These may include enhancing communication and working through frustrations in helpful ways.

The relationship vision exercise is a life-changing exercise. It helps the couple to focus on their shared vision for your ideal love relationship.

wedding rings on top of a page in a dictionary with the word 'marriage'. Online couple therapy can lead to a happy marriage

There is no better time than Now!

What better a time to work on your relationship than now! Especially when times may be challenging due to the current coronavirus pandemic.

It would appear that many relationships are struggling. This may be due to the stress of being in lockdown. Or due to being at home with one’s partner and possibly childcare stressors as well.

With many couples stuck at home, this is a wonderful opportunity. A great opportunity to find out more about how easy it is to access online couple therapy. So many couples are spending more time with each other than they normally do. Couples may also be experiencing more stressors than normal. This may be impacting negatively on the relationship.

A healthy marriage is a skill. Couples can learn new skills and gain insights that can turn a good relationship into a great relationship. A great marriage or relationship can be learned, just the same way as someone can learn a new skill or trade.

Your most important investment!

Invest in your relationship for the sake of your marriage. This investment could be the most important undertaking you do for your children. Create a safe space for your relationship. A safe and nurturing space that your relationship can grow in. That same space is where your children will develop. So why not invest in your relationship.

This current time of challenge during the coronavirus is also an opportunity. Wouldn’t it be wonderful to be able to look back at this time as a time of growth in your relationships? To be able to come out of this challenging time with a healthier and more connected relationship with your loved one.

Online couple therapy

I offer couples a thorough online assessment. This provides a detailed view of the relationship. Couples each separately fill out a detailed online questionnaire about their relationship. This feedback provides me with an in-depth analysis of the relationship. From here we have some follow up sessions that focus on highlighting areas of strength that the couple is doing right. We also look to find the areas of growth that will lead to creating as healthy a marriage as possible.

I will provide you with effective knowledge and tools to make this possible.

Help is available by giving you life-changing information, inspiration, and tools. This will give you and your loved ones the best chance of lasting connection and happiness.

Be in touch to find out more. gary@cbttherapymancheser.co.uk or 07931721637

UK National Marriage Week 2020 is 11th – 17th May.

Holistic Health in Manchester can get you in balance

May 4, 2020 by Gary Janit Leave a Comment

Are you living a holistic and balanced lifestyle?

Innate Well Being

Pebbles balanced on top of each other as a metaphor for what holistic health in Manchester can offer

I have always dreamed of having a holistic centre. Not sure why but since being a teenager this was something that was part of my vision.

That vision has now become a reality. One thing that holding a vision in mind has taught me, is the power of thoughts and goals. Without too much effort I have now found myself as director of the Prestwich Holistic Centre in Manchester. We are a team of talking and holistic therapists offering various treatments for varying problems. Holistic therapy can help restore balance and realign oneself to one’s inner innate well-being.

My belief is that we come into the world as a whole, healthy happy souls. Over time, life’s ups and downs may cause us to become disconnected to our inner resilient happy selves. The ‘work’ is then about ‘reconnecting’ to our inner source of physical and spiritual well-being.

If you are looking for help with holistic health in Manchester, the UK or abroad then read further!

What is holistic health & wellbeing?

The word ‘holistic’ comes from the word ‘whole’ which means complete. Holistic health is a wellness approach that addresses the physical, emotional, mental and spiritual aspects of an individual. This is because we all would like to feel well in all areas of our lives. These areas include physically, mentally, emotionally and to be more fully ourselves. So holistic health intends to treat a person’s body, spirit, emotions, relationships and mind. The focus is on the whole person rather than focus on a specific condition or illness. These various parts of a person work together to bring about homeostatic wellbeing for optimal health.

Holistic treatment doesn’t just slap a plaster on a person’s symptoms. Rather the therapy aims to find the ‘root’ of the problem. The problem is often because of having fallen out of balance in various areas of one’s life.

I have recently had a few clients come along for therapy as they were experiencing sleep difficulties. The temptation is sometimes to go straight to the problem and try and ‘fix’ that. Yet what I am finding more beneficial is to begin focusing on the whole person. It very often becomes clear that important parts of the person’s life have gone out of balance. This results in symptoms such as sleep difficulties, anxiety, low mood and other surface-level problems. It’s a bit like the dashboard of a car that is flashing various lights. These lights are indicators that the car needs a service of some sorts. Holistic therapy is that service.

Man on unicycle as metaphor for how holistic health in Manchester can help restore equilibrium

So healing and wellbeing are promoted through looking at various elements. These may include nutrition, movement, stress management as well as attitudinal and behavioural changes. Relationship and spiritual counselling may also be included if necessary.

Advantages of a holistic approach to your health?

Some benefits include that you will work with professionals who look for the source of your health and emotional issues. This may help to avoid medication if that is your choice. You’ll also learn to live a more balanced lifestyle, with increased self-awareness. Another benefit is that both short and long term you will be proactive in your health, rather than reactive. In the long term, you will also save time, energy, and money by making better-informed health choices now.

Living a holistic lifestyle enables people to gain the most enjoyment from life. You will also establish powerful daily health, emotional, mental and spiritual habits. These habits can be with you for life, keeping you well and healthy on all levels. Healthy living leads to vibrant wellbeing.

What is holistic therapy like at our centre?

picture of calm therapy room at our centre where one can have health health treatment in Manchester

The Prestwich Holistic Centre is home to various professionals. We are passionate about helping you accomplish your individual health and wellness goals. Each of the over 25 dedicated practitioners are able to work together to assist you and your loved ones in achieving optimal health.

We have an array of talking therapists. These include psychologists, counsellors, psychotherapists, hypnotherapists and life coaches. Our holistic practitioners can offer massage, reiki, acupuncture, kinesiology and meditation. We also have nutritionists and personal trainers to address the physical components.

Our aim is to help direct people to the recognition that life and healing come from within. That ultimately the promotion and maintenance of health wellbeing is preferable to the treatment of illness.

We are able to help you examine the five aspects of holistic health. These are the physical, emotional, social, spiritual, and mental parts of your life.

We offer a range of programmes, workshops, classes and webinars. These may be included to enhance your knowledge and skills. This may help improve your ability to care for yourself and your loved ones in a new way.

Holistic health help is available in Manchester at our well-being centre as well as online via skype or zoom.

In the balance of things.

sunset in background and appears to be in perfect alignment with a tree in front. this is a metaphor for balance that can be achieved by working with holistic health in Manchester.

So in summary, holistic health takes a whole-person approach to health and healing. This may include body, mind, and soul as well as environmental aspects of everyday living. A holistic approach reminds a person that the whole is made up of many interdependent parts. When one part is out of balance or neglected, it affects the other parts.

Holistic health puts the majority of wellbeing in the hands of the individual. This is done through education, mindful and informed choices, self-study and coaching or therapy. It is a way of life that is in harmony with nature and the inner needs of a person.

At the Prestwich Holistic Centre here in Manchester, our holistic health practitioners are here to support the individual in a whole-person healthy way of living. These holistic therapy sessions can be in-person sessions at our centre in Prestwich, Manchester. Otherwise are also available by teletherapy or online via Skype, Zoom or Whatsapp video call.

Health and healing take personal choice, observation, and commitment. We will help you to become more aware of your current experience. We will then help you learn what improves your symptoms as well as what makes symptoms worse. You will learn to nourish your whole being.

Learning the basics of holistic health will help you improve your health and wellbeing.

Be in touch to discuss how holistic health in Manchester (or in the UK or abroad) can make a significant improvement to your life.

Weight loss in Manchester

April 28, 2020 by Gary Janit Leave a Comment

Struggling with health & weight loss?

Diets not working? There is a solution!

Cbt for weight loss in Manchester

I’m struggling with my health and weight loss

You are not alone. Most people struggle with managing their health. It can be very challenging to maintain a healthy weight and lifestyle. Of course, we may have good intentions but it can feel hard to reach our health goals. We tend to know that certain foods and exercise are good for us. Yet, it can be hard to motivate ourselves. It can also be difficult to start and maintain a healthy lifestyle. How many people begin diets and struggle to keep to it? Most of us may find it hard to stick with our eating and exercise goals.

If you are looking for help for weight loss in Manchester, the UK or abroad then a cognitive behavioural approach (CBT) can help.

picture of a sign saying 'D.I.E.T. did I eat that?' which is what cbt for weight loss in Manchester can help with ie managing cravings

Pandemic

A pandemic is defined as something prevalent over a whole country or the world. We are all currently living through the COVID-19 pandemic which is impacting all our lives. There is however another pandemic and that is poor health and well-being. Heart disease, obesity, diabetes and other illnesses are destroying lives and creating major problems throughout the world. It would appear that most westernised countries are experiencing the above-mentioned health challenges. Additionally, it appears that the problems are increasing and only getting worse.

Fast foods of burger and fries which is a sign of how cbt for weight loss in Manchester can be helpful to manage eating such foods

The Solution. And it’s not another diet!

I recently came across the writings of Dr Michael Greger who proposes that our western diet is making us ill. He advocates that a particular way of eating can reverse the top fifteen diseases and illnesses we suffer from. Dr Greger has discovered the foods that are proven to prevent and reverse various diseases. Dr Greger describes which foods to eat to prevent the leading causes of disease-related. He proves how a diet based on fruits, vegetables, tubers, whole grains, and legumes could save lives. Dr Greger advocates a whole-food, plant–based diet saying that it is the most beneficial for human health.

I tend to agree that a whole-food, plant-based diet is the most beneficial for health. This way of eating also leads to weight loss and gives a good chance of arriving at one’s natural body weight.

However, I find it hard to stick to this way of eating. I have found that I lack the skills and tools to be able to follow my heart’s desires. These include staying true to my values based on health and fitness.

Healthy looking food which is what cbt for weight loss in Manchester can help with

The real solution.

A cognitive behavioural approach to health & weight loss

During the recent lockdown which has resulted from the current Coronavirus, I took advantage of attending a most enlightening webinar. The focus was on equipping people with the skills and tools to be able to stick to their chosen eating plan. So whether it’s a whole-food, plant-based way of eating or another eating plan, we lack the methods to stay on track. Cognitive behavioural therapy (CBT) for weight loss has been found to be the missing ingredient. The ingredient that gives the skills and tools to lead a healthy and fulfilled life.

CBT is a very popular type of talking therapy that is helpful for some of life’s challenges. This type of therapy focuses on thoughts as a significant part in impacting on how we feel. The things we do (or don’t do) also play a part in our feelings.

So CBT for weight loss trains the brain to think differently. It provides the tools and skills to be able to move towards one’s chosen health goals. The focus is on being able to eat and exercise in a really healthy way for the rest of one’s life. Long term changes in our behaviours require changes in our ways of thinking.

The power of thoughts

What you think influences how you feel and what you do. Unfortunately, many of our thoughts are not true or are out of perspective. I know that is true for myself – sometimes I can overthink or worry about things that don’t end up happening. Thoughts can be unhelpful or even sabotaging.

I have had increasing numbers of clients coming to me for CBT therapy sessions for weight loss in Manchester. They are looking to manage their weight and health. Most are overweight and want to lose the extra pounds but have tried and failed many times.

In most cases, these clients struggle with their thoughts, feelings and behaviours regarding food and eating.

picture saying 'eat more' which is an example of a typical unhelpful thought which cbt for weight loss in manchester can help with

How the programme works

So what helps is equipping people with ways to manage their thoughts, feelings and behaviours. I am presently putting together an online course for those looking for help with weight loss in Manchester, the UK or abroad. I believe this approach can really help many people.

Before you change what you eat, you need to learn important skills. These include how to motivate yourself every day and making your health a priority. It’s also about giving yourself credit and being compassionate towards yourself. In addition, we’ll look at learning to cope with hunger and cravings as well as using good eating habits. These are being able to eat slowly while sitting down and enjoying every bite. Desirable skills also involve planning in advance what you will be eating, making sure to eat regular nutritious meals.

Sometimes we may need to deal with some underlying issues such as managing stress or negative beliefs about oneself.

Man enjoying taste of his food which is what cbt for weigh loss in Manchester can help with

What you will get

You get to eat and fully enjoy your favourite foods. You also get to build confidence in your ability to follow a healthy diet and exercise. You learn to turn mistakes into opportunities. Most importantly you will be able to maintain your healthy lifestyle and weight loss.

CBT for weight loss in Manchester or elsewhere will give you a powerful set of psychological tools so that you lead a happy and healthy lifestyle.

Be in Touch

Whether you are looking for help with weight loss in Manchester, the UK or abroad we can find a way of working together. This may be in person or online.

Be in touch for a discussion about how CBT for weight loss can make a difference in your life.

If you’re looking for the convenience of Online CBT Therapy for weight loss, please click here to learn more.

Online Therapy in Manchester

April 27, 2020 by Gary Janit Leave a Comment

Struggling? Want to Make your life easier?

Online Therapy is the solution

Are you feeling challenged & stretched?

There can be daily challenges in many areas of life. These may include managing relationships, the stress of working from home, or lack of structure. At the moment, many are struggling with corona-anxiety (more about that later). That can bring with it anxieties about loss of social leisure activities and financial worries.

It’s not easy and this is normal. You are not alone in the struggle. Millions of people may be in a similar place and struggling with similar thoughts and feelings. Many may be feeling generally more worried and anxious. Some may be ‘stretched’ in their personal relationships whether as a couple, parent, sibling, son or daughter. One can feel quite vulnerable and fragile (see eggs below!).

Online therapy in Manchester can help you feel less fragile and more resilient in these tough times.

Online Therapy in the comfort of your own home.

You are not going anywhere anyway!

The benefits of teletherapy and online therapy are many!

It is convenient and easy to access. You can be receiving therapy in the comfort of your own home at a time and place that works for you. There are no travel issues with extra time and costs to get to the therapy centre. Some emotional difficulties such as panic and anxiety can make it difficult for some clients to access therapy. This is sometimes due to being avoidant and fearful. Thus teletherapy or online therapy makes that initial introduction to therapy more gradual and perhaps less frightening.

Other benefits include being able to find a therapist anywhere in the world that has the speciality you need. I was recently contacted by clients in Indonesia, Austria and South Africa. They came to me for online therapy in Manchester as they were looking for a specific type of therapy that I offer.

If you are struggling to fit in another commitment outside of work and family commitments, then online therapy can help. It will save you travel time. You can even receive your therapy in convenient places like your car during your lunch break!

The Convenience of Online Therapy

Many clients and couples like to be able to have the couple counselling in the comfort of their own home. Additionally, it can be helpful to experience the positive impact of therapy in your own environment.

Often Online therapy can often cost less. This is because many therapists can reduce costs of therapy room rental fees. Therefore they can charge less for online counselling as opposed to person to person sessions.

So whether you want online therapy in Manchester, the United Kingdom or in fact anywhere in the world, then be in touch. We can discuss how teletherapy or online therapy in Manchester can help you manage better with your emotions. Teletherapy and online therapy can also significantly help with your relationship.

How does teletherapy or online therapy work?

We have an initial no-obligation brief telephone conversation to see if it would be helpful to work together. This can be by WhatsApp video call, Skype or Zoom.

Following that initial discussion, we schedule an initial assessment session. At this session, we discuss in detail what has led you to seek therapy. We also explore how your current challenge is impacting on your life. Most importantly I will share my thoughts about how therapy can help you manage your challenging situation. If you agree and are happy to try out a few sessions, we then schedule a few sessions. These sessions can be weekly or fortnightly at a convenient day and time for you. Sessions can be by phone, Skype, Zoom, WhatsApp video call or any other online platform that may be available.

Between sessions, I may email leaflets, worksheets and short video clips to watch. These worksheets can then be used during and also between sessions. They help to reinforce and develop helpful tools and techniques to manage better.

We review the therapy sessions every few weeks. This makes sure you are benefitting and get the most value from the therapy.

Now is a great time & opportunity for growth

‘And if not now, when?’ (Hillel the Elder)

Due to the current lockdown because of the Coronavirus, many people are forced into slowing down. They may also be faced with a number of challenges. These may include managing stress, worry and strains on their relationships. These testing times can perhaps be seen as a wonderful opportunity. A time to invest in your wellbeing. Or even a time to focus on your relationships as a partner or parent.

Sometimes life can be quite ‘full-on’. We can be stuck in an ongoing cycle of doing more and more. It’s almost as if much of life can be on autopilot. This leaves little opportunity to pause and reflect. Perhaps this challenging time due to the Coronavirus may also offer a ‘doorway’. A ‘doorway’ to be able to step back, reflect and make changes. These can really uplift and enhance one’s life, relationships and well-being.

Get the support you need

Why wait? Be in touch to see what is on offer. Most of my clients find that the value they get from the small investment in themselves has a long-lasting impact. This has benefits both for themselves and others in their lives.

There is online therapy available for anxiety, stress, low mood, depression, health anxiety, OCD as well as relationship difficulties.

Be in touch for a free, confidential and no-obligation discussion. We can talk together about what may be helpful to make your current situation easier and more pleasant.

“The most important investment you can make is in yourself.” Warren Buffett

Relationship-Enhancing Idea # 3: Closing Exits (don’t leave it too late)

October 19, 2018 by Gary Janit Leave a Comment

Relationship-Enhancing Idea # 3: Closing Exits (don’t leave it too late)

Knowing that it is normal to experience hurt, pain & frustrations (the power struggle phase) in relationships, don’t just leave it but seek help early to be able to experience real love again.

Last time we learnt that following the ‘honeymoon phase’ (phase 1) couples will encounter the ‘power struggle’ (phase 2). This is normal and not a sign that anything is wrong. It is an opportunity for growth.

The mistake most couples make is that they do not seek help early enough. Harville Hendrix says that most couples leave it on average seven years too long before finding a good relationship therapist or coach.Continue Reading

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Struggling with your weight & health? You are normal!

A better solution

'A Weight Off Your Mind' CBT Weight Loss Online Workshop

Join the waitlist now!

This week is Marriage Week in the UK!

Service your car? Why not service your relationship?

Online couple therapy is that yearly service.

UK National Marriage Week 2020 is 11th – 17th May.

Are you living a holistic and balanced lifestyle?

Innate Well Being

What is holistic health & wellbeing?

Advantages of a holistic approach to your health?

What is holistic therapy like at our centre?

In the balance of things.

Struggling with health & weight loss?

Diets not working? There is a solution!

Cbt for weight loss in Manchester

I’m struggling with my health and weight loss

Pandemic

The Solution. And it’s not another diet!

The real solution.

The power of thoughts

How the programme works

What you will get

Be in Touch

Struggling? Want to Make your life easier?

Online Therapy is the solution

Are you feeling challenged & stretched?

Online Therapy in the comfort of your own home.

You are not going anywhere anyway!

The Convenience of Online Therapy

How does teletherapy or online therapy work?

Now is a great time & opportunity for growth

Get the support you need

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