6 Minutes.

I suppose when you put your mind to it, in the space of 6 minutes you can do quite a bit.  For example

  • Do 15 push ups
  • Write a letter to a friend/family member
  • Make your bed
  • Enjoy a cup of tea/coffee
  • Put the laundry on
  • Meditation

A lot of other things can happen in the space of 6 minutes too.  Sometimes that time goes by ever so fast, sometimes though it seems to drip by slowly.  The most fascinating times is when two people are sharing this time and both experience two completely different things.  Two separate things that were learnt from this time, both just as important and relevant as each other. 

So for this blog I have enlisted the help of Ayse. Ayse is a solution focused therapist from London specialising in domestic abuse recovery.

The reason being is quite simply because I made Ayse wait that 6 minutes.

I didn’t know it at the time, I wasn’t timing it (she was) but to me that 6 minutes didn’t feel that long.  For me 6 minutes was something else, and for us that 6 minutes gets referred back to time and time again. 

Ayse, what was it that made you stay silent and wait for me to reply to your question in that day?

When I initially called you to book in our first session you said, ‘What’s the point? No one ever listens to me. People make up their own minds like I don’t have a voice’. I wanted to support you in finding your voice. I wanted you to know that you matter. 

For me It didn’t feel that long to me, to be honest it literally seemed like 1 or 2 minutes because I couldn’t think of what to say.  I remember having a million different answers in my head, so it wasn’t really not knowing what to say, but not knowing how to say it.  I was desperate to respond with ‘I don’t know.’

Ayse, did you know that when I look back now I have so much respect for you waiting that length of time, just sitting there waiting for me to answer.

What difference did it make you having been giving time to think without being rushed?

This is a good question, to be given the time to think, and allowed to answer in my own time meant I was able to process my own thoughts.  At the time my thoughts were so jumbled it was always easy to respond with ‘I don’t know’ or ‘it doesn’t matter’ because to me that was simply how it felt.  However, sitting there being given the time on that day planted the seed, which has then slowly grown into trust.

What difference did those 6 minutes make to you and your practice?

It taught me patience!! I am not the most patient person but it was not about me. It was about you. My practice has changed significantly since then. I invite clients to ‘think’ and not have the assumption that they have the answers, they just need the space to think. 

I had spent so long not being able to answer with the words that I had wanted to, being able to have that opportunity was scary.  I couldn’t understand why it was important for someone to want to know what it was I wanted to say.  Let alone what I was thinking and feeling.  I had gotten used to saying what other people wanted to hear.  This was unknown territory to me.  This initial conversation was an eye opener that’s for sure.

So what was it that sparked this long wait?  What was it that I was asked?

The question was a follow up question. My initial question was, ‘What are your best hopes?” It took a few minutes for you to answer, but you did. The actual question I asked that resulted in me waiting six minutes was, “Imagine your best hopes were met, what difference might that make to you?” You rolled your eyes a few times and changed your seating position. Not because you were upset by the question but because you allowed yourself time to think of the answer. I had no idea what was going on in your head but I could see you were working hard. I was not going to interrupt your thought. Then there was a eureka moment. You hesitated by shared your thoughts with me. You described what life would might look like for you once you met your best hopes.

Best hopes, this was the hardest question ever, although now this is one my favourite questions to be asked, because I always have best hopes, in every day.  Out of every conversation, out of every situation.  Sometimes even if that is just to be heard.

Now writing this, looking back it is easier to reflect on that moment.  This is because I am so much further along in my own journey.  Over a year further along.  There have been many moments when I have sat in silence following being asked questions, for a multitude of reasons.  The feeling of being allowed to have a voice, an opinion is one thing.  The understanding that it your voice is wanted, and respected, and liked is something different altogether.

There are many more people who cannot be heard.  Or feel that being heard is not important.  Part of this is being able to learn that you are important, and your voice is important.  In many different aspects.

Being heard by yourself is just as valuable as being heard by others.  This is something that Ayse has helped me with on may occasions.  Hearing yourself, and what you are telling yourself that you need.  That little voice in your head.  You know the one, the one that tells you that you need a break, that you need to take it easy for the day.  That you just need to slow down or take some time out.  When you need to remember the things that ground you, the breathing, the colouring, the crafts, the writing.  Voicing the times that you have managed to do things that you are proud of.  Even if it is going into a coffee shop and ordering a coffee, making that phone call which you know will be answered by a total stranger.  Small steps lead onto greater leaps at some point when you are ready. 

If you have never experienced a period of time where you aren’t able to be heard, or to speak out.  Try for a short time, take 6 minutes; and watch the world go by.  Listening to your own voice in your head with all the things that you are wanting to say, but not able to speak them.  Feel the frustrations, the torment, just for that short moment, so that next time you are speaking with someone, and you notice that they are finding it hard to figure out the words you may understand and some of the frustrations they are experiencing.

Ayse is taking this one very large step further, and is staying silent for much longer. In order to feel what it is like to be a victim of domestic abuse, this may only give her a snippet of what it is like but it is an experience every time she does this. (she has no idea I am writing this by the way guys) Ayse spends her days listening to others, listening to how other people experience days, weeks, months where they spend their lives not being able to have a voice, or be heard. So for a day or two Ayse goes quiet, and listens to the conversation around her, not being able to speak, watching the world carry on around her, and not being able to do anything about it; let alone have a say in what is happening around her. I mentioned above about you trying it for 6 minutes. This year Ayse is being silent for the 6th and 7th September, all monies raised will be going to the charity Family Based Solutions to keep supporting families where they are recovering from domestic abuse. The donation page can be found here Two Days Silence – Online Social Fundraising Donation Platform | Givey and if you want to learn more about Family Based Solutions then check out their website here Child to parent abuse adolescent Parent support groups (familybasedsolutions.org.uk)

Just as an added note, if you’re wondering how long 6 minutes is, if you read at an average pace, this blog post should take you about 6 minutes to read.

A little something to think about.

Letters of Hope – To My Fighting Butterfly.

To my butterfly who is fighting,

I see you fighting. When you wake up in the morning wash those dried tears from the night before.

I see you fighting. As you prepare yourself for the day ahead, gathering every ounce of energy you have just to get yourself ready to face the world.

I see you fighting. When you smile through the heartache, push through that headache, and force that meal down just to get you through the hours.

I see you fighting. As you courageously walk away from the conversations that are bringing back memories that continue to haunt you both through the night and day, so not to draw attention to yourself.

I see you fighting. As you bravely stand there and bare your soul in the bid to become that little bit stronger, that little bit tougher, that little bit happier within yourself.

I see you fighting. With every letter, email, or phone call you receive telling you that despite everything, this nightmare just isn’t over yet. That there is yet another hurdle to jump over, there is yet another end date in sight.

I see you fighting. Day after day to cling on, to whatever you can to be sure that whatever the day throws at you, you always have hope. Hope that it can and will get better. Hope that there will be a day in the future when clinging on won’t be so exhausting. Hope that your smile will return soon and this time it will be for good.

I see you fighting. When you finally sit down on your bed and take off your mask. When you can relax your shoulders and allow the muscles to relax a little bit more. The fight to remain strong enough to get through the day has finally been won.

I hear you fighting. Speaking the truth, though your voice is shaking, the fear is there yet you fight on. The strength you show to get yourself heard despite having a world against you is immense. You are winning.

I see you fighting. At the end of the day when you close your door and the tears a finally free to fall. I am with you when you when they just won’t stop. There to hold you, to stop you falling, to keep you feeling safe. To hear your thoughts and let you know that you are doing so good. The fight your are putting up is a hard one but you really are the best person for it, you are winning, and when you don’t think you are, that is when you’re furthest ahead.

So, to my fighting butterfly, I send you this. Your wings are getting stronger with every battle, when they feel heavy it’s ok to rest them. The time will come when all the fighting will mean you’re ready to fly high, to show the world the beauty in those wings. Never give up fighting because you always have someone right beside you, seeing your strength, hearing your worries, holding on to hope with you.

I believe in you,

Butterflies With Rainbows.

Believe in yourself and have hope.

Control.

What does this word mean to you? 

To be geeky about this specific word it has multiple meanings, why? Well as a noun it can mean that someone or something has the power to influence or direct the direction of events or even behaviour.  It can also mean to have a ‘control’ level to measure something against.  As a verb the word ‘control’ can be used to describe the behaviour of an individual in the supervising or running of something, or managing a situation. 

What else can it mean though? 

With personal experiences that we all have, one word can take on several different meanings based on memories, or events that have happened.  When I began writing this I had one thing in mind, but I wanted to see what the actual definitions were.  I was actually surprised when researching (yes I actually do research when I write these out) that every definition of the word ‘control’ was written in a positive light.  All the examples were of senior managers being in their roles, or large events taking place, organisers having to organise multiple things at the same time. 

Is it possible that ‘control’ is only used for good?  Now we all know that isn’t true.  There are many historical tales of dictatorship who have overused their power of control to the disadvantage of others.  So why do all the definitions depict positives?  

It was only when I started to look deeper and search for personal definitions of control I found what I feel is the truth.  What people really feel is the true meaning of control, how it can affect individuals, groups, families, and communities.  As I said, I had one type of ‘control’ in mind, this is due to experience, but I’m aware there are many others.  My own journey of control has changed, evolved.  The biggest thing being is I can now say the word, write it down, and talk about it.  

So what was it about that one single word that created a ripple effect through my entire world and for a long period of time effectively left me with no control at all? 

There was a time (and still occasionally now) when I could never say no.  I would find it impossible to explain that I wouldn’t have time to do something, or that I needed some help.  It was just something that couldn’t be done.  In my head, at the time it was something that shouldn’t be said or done.  I had always been surrounded by people who told me that I needed to do as I was told.  That no was never an option, and that asking for help was pathetic and weak.  So that was my mindset, I didn’t know any different.  To me that was the right thing to do and the only way to react, so I never thought much of it. 

At some point this completely took over, and me being the person who couldn’t say no, became the person who was afraid to say no.  The person who couldn’t make a decision for the fear of it being wrong.  I was a shell, a shadow of the person I once was and I hadn’t noticed.  I had become this person who was so focused on pleasing one individual all the time I had forgotten about everyone else, including myself.  I had become so tired with having to remember everything, that I wasn’t even noticing that the very things in front of me were getting damaged.  Family, friends, work, everything was becoming different.  

Now this wasn’t a quick process, this was a slow, painfully long journey.  It took a really long time and many tears, conversations with friends, even some arguments with them before I realised that this was also a form of control.  It took much longer before I eventually believed them too.  Up until that point I had only ever heard of the term Coercive Control in training or on awareness posters. It wasn’t something I had ever thought I would see, or experience.  At the time I didn’t see it, or believe it.  To this day I still sometimes think it was all a horrid nightmare, or someone else’s life, until reality hits. 

So what is it about this sort of control that makes it go unnoticed for so long? And why doesn’t it show up so easily under the definitions for the word? 

It isn’t instant, it is one of those things that chips away at someone piece by piece.  Slowly eroding away your character, your personality until you are no longer aware of who you’re staring at in the reflection of the mirror anymore.  The voice of doubt and criticism moves in and through this drip feeding it grows up, intertwining itself into your thought processes, disabling any possibility of being able to escape from it.  Igniting the anxiety and fear that we all have at time to time, leaving it burning at all times of day and night.  This leaving a different person to effectively control your thoughts, emotions, actions, feelings, beliefs, and ultimately, life.

Why isn’t this there in the forefront of definitions of control? Why are the impressive definitions always put first?  Well, lets be honest here.  Who wants to read or hear about all the negatives when you can learn about the successes of being in control?  There are positives, in moderation.  One lesson I have been learning is that not all control is bad.  Having to manage and control your own actions, thoughts and behaviours is a huge strength.  There are always going to be some elements of management and control in situations that you need to be able to take hold of.  This doesn’t need to be seen in a negative light, it is hard, and is very much like a yoyo at times.  One minute will be absolutely textbook, calm and impressive looking, the next minute it is like everything that has been learnt has been vacuumed out of my head, my voice has gone and the only two letters I can muster is OK.  Guess what?  That’s OK.

I can’t help but wonder though, if from the very beginning the knowledge was there, the understanding was there, and awareness was there, would I have experienced what I had?  But then would I be asking the questions I am now?  Welcome to the rollercoaster of recovery! 

Sugar coating everything so it always looks ‘normal’ doesn’t benefit anyone.  Only teaching the positives can blindsight so many individuals, however making it hard to find the alternative information can also be hard.  If you don’t know you’re experiencing coercive control, and you don’t know it is a form of domestic abuse you wouldn’t know to seek advice from the correct places.  You wouldn’t know where to look, what to be describing, because it is ‘your normal’ so why would you? 

Do you think there should be more awareness around coercive control, and the effect this has not only on other adults, but families, relationships, friendships, and life in general?  If there was more information around, and it was more accessible, not just to those who are aware this is classed as domestic abuse do you think there would be more people coming forward, more people willing to talk? 

Lastly, if you know something just ‘isn’t right’ but you aren’t sure what it is. Why would you search on a domestic abuse website for the definition of Coercive Control? That feeling of it ‘not being right’ can sometimes be the first inkling, so what can we do about it?

I have been slowly working at coming to terms of all that I have experienced, I can not say that if I could turn back time I would do things differently, because if I did I wouldn’t be where I am today. I wouldn’t have the experiences to share, I wouldn’t have the motivation to help and support those around me. I wouldn’t even know if this site would exist. I am not glad to have gone through all I have, but it is part of my journey and it is what I make of it now. There is support out there, and if anyone has questions, comments, or anything I am happy to respond. My contact me page has all my details on.

Mothers Love

Sometimes we question ourselves as a parent, that’s ok.  Why we do this could be for a number of reasons, each just as important as the other.  Every one of us has a story, has an experience, has a tale to tell.  Here is one part of one story.  One snippet in a big world.  The moral of the story?  Have a read and see if you can find it.  It may well be different for everyone. 

You are an amazing little human being.  Lifting the mood in any room you bound into, with that smile, big brown eyes and long eyelashes that every female is instantly jealous of from the moment they meet you. 

However, I’m your mummy and I’m finding it the hardest job of all.  I shouldn’t do, it should be easy, it should all come so naturally, so where is it? Where is this mother’s instinct? 

Was it ever there?  From the moment you were born and whisked away to the intensive care unit the dread set it.  Was I ever going to actually be your mummy? That whole week of doubt followed, the guilt of visiting you, of holding you, of leaving you, that when the day came that I was able to bring you home the joy was overtaken by every other emotion possible. 

Fear that I couldn’t love you, worry that you’d get sick, guilt that you’d feel left out, and panic that I just wasn’t going to be good enough. All of them stacking themselves on top of each other like a huge game of Jenga, as soon as one hurdle was beaten it just jumped to the top making the stack even higher.

“Sometimes it ends in hugs and tears, sometimes it ends in laughter and smiles.”

@butterflieswithrainbows

You were and still are my rainbow, I was never going to let that stack of negativity win though.  You started to grow, you became so infectious with love and laughter that despite that stack of blocks your smile and giggles were breaking through it.  Against all the odds, a season ticket in a hospital bed, and teaching me what worry really felt like you continued to not only grow, but you thrived.  You loved, you shared love and you cared.  

Then just like you were whisked away at the very beginning, you were gone again.  Only this time I didn’t know where you were.  Not to begin with.  I knew you were sad, and I couldn’t do anything about it.  I had to learn to trust the people who were looking after you to do it ‘right’ because after all you were still mine.  It hurt, so much more than the first time.  

I had spent the first two years of your life fighting to be your mum, begging to look after you, to read to you, to play games with you, and every fight I had lost.  You were this small baby who never spoke, but always smiled for me.  Who wouldn’t walk but always hugged.  Who loved a bottle and dummy, despite my best efforts to get you off them.  In the space on one day, you were gone. 

The silence was deafening, the endless echoes and emptiness around me resonated through every night.  It never got easier, over time the tears stopped, but the pain remained.  Can you imagine hurting every night and not being able to stop it?  This did come to an end, sort of.  After 444 nights the time came when I was allowed to be that mum again, and read that story, tuck the blankets in and give that kiss goodnight.

Happily ever after right? 

Wrong.

The baby that was whisked away all those days ago was no more.  I now had a child, who looked completely different.  Who spoke all of a sudden.  Who walked around, who asked questions, who had an opinion, who had likes and dislikes.  This child didn’t have the bottles and dummies that they left with, there was no more rocking them to sleep.  There weren’t even anymore nappies!  How was it possible for someone to change so much in 444 days?

How can I be a mum to a stranger? How do I do this? Can I do this?  Should I be doing this? What if I can’t do this? 

These were only a few of the questions that swamped my head and still do.  You see I got this little human being back after so long it was like being handed a rather large new baby. Only without the sleepless nights and 2 hourly feeds. I didn’t have a clue what I was doing.  I didn’t know how to start a conversation with you, to spark laughter, to brighten that smile with you.  I knew I had to learn, and I had to learn fast.

Learning all about you from strangers is one the weirdest things ever.  To admit I didn’t know what time you go to bed, or wake up is enough to torment me emotionally, when the truth is I hadn’t been there to learn them so of course I wouldn’t know these things.  To admit I needed to be taught all the ‘mum’ information just so I could meet your basics needs is embarrassing.  To admit defeat when I just can’t calm you down, when I can’t stop your tears from falling, when the only thing I can do is cry with you, hold you and hope someone tells me what to do. 

Yet there are times when I see you for the amazing child you now are.  Seeing all the new things you’ve learnt, and I now get to enjoy for the first time.  Watching you ride your trike, seeing your confidence grow as you learn to jump and climb.  Enjoying your smiles and laughter as we make a mess trying to bake cookies and cupcakes.  For the first time I’ve been able to read you stories, play games with you, and enjoy your company. There have been so many happy moments with you, proud moments, not to mention surprising moments.  These moments will stay with me, these moments are what will make me your mummy.  

One day I won’t have to try quite so hard, plan for so long, or ask for quite so much help. I’m not sure when that day will be.  In the meantime, we continue to take each little thing together.  Sometimes it ends in hugs and tears, sometimes it ends in laughter and smiles. There may be more times I need to ask for help, but that mother’s love is there, it always has been.  In amongst the chaos every mum has that mother’s instinct, with some hope and some belief it shows through.  The more you feed it the more it’ll grow, the key is to feed it with the right things.  What do you feed your Hope with? 

“I was allowed to be that mum again, and read that story, tuck the blankets in and give that kiss goodnight.”

@butterflieswithrainbows

Getting your child back from foster care is just as traumatic (in my opinion) as losing them into the system.  Listening to them asking to go ‘home’ when they are already home is heart-breaking, only you can’t show that.  You need to keep that strong face, that calm exterior which accepts that is ok.  You cover it all up by giving another big hug and kiss and simply saying ‘I love you so much’ in the hope that one day it’ll be believed. The day will come, the days do get better and brighter. The day will come when you can hear the word ‘mummy’ and you can respond without second guessing yourself, without stopping before you respond because you forget that it is you who mummy is.  Hold on to every little piece of hope and watch it grow along with your little ones. 

Photo by Sharon McCutcheon on Pexels.com

Interview with @burstingmybubblesblog the fabulous Charlotte.

I had the opportunity to have an amazing conversation with the fabulous Charlotte, who is not only a fabulous mental health advocate on Instagram, but she also has her own blog page as well.  Charlotte is from Sheffield and loves to travel.  You can find much more information about her by checking out her blog right here, https://burstingmybubbles.com/worsbrough-reservoir/ Over on Instagram you will see a tonne of positivity, and an impressive layout of videos, reels, and don’t forget to take your morning brew and share this with her in the mornings.  One of my personal favourite activities.  When we met we had a talk about a few things, it was a very exciting time as Charlotte had just celebrated the release of her first product online as well.  Read on to see the conversation we had, and to check out the links where you can find more information about @burstingmybubblesblog

I have some questions, but in general it is more of a getting to know you and more about your page.

OK sweet

First of all, can you tell me about what was it that inspired you to start your page?

Do you want me to voice note or type lovely?

Up to you. if you can type it will be best for me for writing the blog but what is easier for you.

So, for me I’m incredibly scared of a lot of things. And I live in a little bubble. So, to push myself I sometimes have to pop that bubble I do have a blog post on it of that would help?

ooohhhh I can happily include the link to your blog that would be super useful.

Pushing ourselves out of the bubble is sometimes the hardest thing ever.

I’ll send you the post that addresses that at the end.

Amazing thank you.

It’s so hard to push ourselves sometimes and I’ve really had to work at it.

Which came first? your blog or your Instagram?

They came the exact same time as I joined a blogging programme.

ooohhhh interesting.

Yeah by @anitahendrieka!

How did you find that?

Instagram.

Cool.

May have a look.

Do she’s amazing.

How long have you been running your page for now?

I found her by choice, I was at that stage when I knew I didn’t want to do what I was doing anymore but I didn’t know what I wanted to do.  I knew I wanted to do a travel blog but didn’t know how to do it.  I came across her and she has her own blogging course, honestly, she is that amazing, I have renewed my membership with her now for my fourth time, I have been working with her now for over a year. She’s amazing. Working with her for the past year I’ve got my own accommodation sponsorship, I’ve got my own products and stuff, it is really good.

That does sound amazing.

I will look her up.

Since you have had your page up and running what have you been pleased to see? What have been your wow moments?

I know one of them.

Getting accommodation and brand sponsorships, creating my own products, being able to help people!

They are all pretty big things, aren’t they?

Sooo what inspired the creation of your first products? The Travel Anxiety Kit.

It’s something me and my mum both suffer from and we couldn’t find any help so did it ourselves.

Amazing, so if there isn’t something that you need, then create it yourself.

With the creation of your posts, your blog, and obviously your products, how do you keep yourself motivated?

It can be hard, and I definitely have my bad MH days. My partner is incredibly supportive, I’m a coach myself so my clients keep me going, and my family!

A good support around you is always helpful, I was going to ask what do you do to help yourself on the bad days? How do you support your own mental health when you’re supporting so many other people online and in your role as a coach?

So, I create a personalised plan for myself and my clients. I give myself an attainable to do list so I feel successful.

I know you’ve kind of answered it with the having the support of your partner, but it is there anything else that you do?

I’ll go out even if it’s just on my doorstep
And I make sure I eat!

I am also really open about my MH, so I talk about how I’m feeling

Also, what are your hopes for the future of your blog and page?

I’m transferring it into being my full-time job.

That sounds so exciting.

Thank you!

You are so inspirational.

Those were all the actual questions I have, was there anything that you specifically wanted me to add into the blog for you?

If you send me the details for your blog, I will be sure to include that in

Thank you for inviting me!

Here is a link to my blog.

https://burstingmybubbles.com

Perfect thank you. Are you only on here? do you have a Facebook/twitter account that you post on

I do have a fb group.

Ahhhh amazing!

Eeek thank you so much!

What an inspirational young lady, who has taken strength from her own anxieties and used this to create something that can be used to help many others.  Using social media platforms to send positive messages and share hope to others around.  Having a blog page that is accessible and full of useful information that can be referred back to again and again.  Charlotte’s sense of humour, character, and quirkiness comes through in all that she does, and her willingness to support others is an inspiration to all.  Check out her socials here,  Mental Health & Travelling | By Charlotte Blackburn | Facebook for her Facebook page. 𝐂𝐡𝐚𝐫 | 𝐓𝐫𝐚𝐯𝐞𝐥 & 𝐌𝐞𝐧𝐭𝐚𝐥 𝐇𝐞𝐚𝐥𝐭𝐡 (@burstingmybubblesblog)  for Instagram, you can find her blog page here, Home – Bursting My Bubbles

Thank you for reading.

Photo by Rebecca Diack on Pexels.com

Letters of Hope – To The Mum Who Feels Like She’s Just Lost It All.

Remembering that sudden feeling of emptiness and loss, and knowing that families are still experiencing this now is horrid. There is so much I know now that I wish I had known at that time to get me through those first few weeks. It wouldn’t have made it hurt less, but knowing someone else knew what it felt like may have made a massive difference.

Dear the mum that feels she has just lost everything.

I am here for you. You are not on your own now, and you will never be on your own. I understand that you may feel like the whole world is against you at the moment. That no one is listening to you, and no one understands you. I hear your tears as they fall down your cheeks and soak into your pillow, as you lay there wondering what the point is in every passing minute. All I am asking of you at the moment though is to just keep breathing.

If you can do that, you are already managing something truly amazing. You are already keeping yourself going and preparing yourself for the journey ahead. The one you have not started to think about. Or maybe you have. The one where you have your goal in sight, when what you lost is ready to come back to you. For you to feel complete again, to feel stronger than you ever have before. It is possible, just keep breathing ok.

I know that the thought of moving, or having anything to drink is just too much at the moment, but what strength could you muster up if you don’t do these things? If you lay there and think about this for just a couple of minutes while we breathe together.

Do you think you can carry on reading? Just for a little bit longer? There are some things that I want to share with you. The fight you have ahead of you is going to be hard, but you can do this. You have it in you, I believe that whole heartedly. Why? Because I never thought I could do it, then I realised that there was someone that believed in me. Having someone beside you every step of the way will give you guidance, strength and help you hold onto hope. Every step you take, and they won’t always be forwards, sometimes they are backwards, or they can even be to the side of that is what helps at the time, will be a step. That is what will be important. Even on the days like today, always take a step if you can, they will get easier. You don’t have to walk this path alone.

How do you feel now you have had a cry? Did it help? When you wipe those tears which keep falling, remember to never hide them. It’s ok to cry, they aren’t a sign of weakness, but everyone overflows sometimes with emotions. It really is better to let them fall and wipe them, than flood yourself with them instead. You don’t have to cry on your own.

Every moment you have from now on that fills you with a small amount of happiness, that makes you smile, that gives you hope (and these moments will happen). These are going to be what you will need to remember, to fuel the coming days or weeks. That hope, it’ll grow the more you feed it, the more light you shine on it. As you get stronger you won’t have to remind yourself as often. You aren’t alone.

Have you managed to continue with those breaths? If so, I’m so proud of you, if not, I’m proud of you for trying. It can be tough to regulate those lungs when upset can’t it.

Any ideas for what you’re going to do now? I’m grabbing some water, you want to grab one too? Great.

No matter what, one step, one minute, one day, you are strong and I believe in you. The world may feel like it’s crumbled, but maybe you’ve outgrown the world you had and are now creating a new one.

Always with you

Butterflies with Rainbows

Letter of Hope – When you just don’t feel good enough.

Sometimes we all need a little reminder that we are doing a good thing. That all the hard work and effort that we are putting in is actually worth it. There are times though that little annoying voice creeps in and ruins it, by making us think that no matter what, we will never be good enough. I have so much hate for that little voice, it really bugs me. I have had many fights with it, and still do. There are many of us who have these battles on a daily basis, and to all of you I want to say well done. You are doing fantastic. This is for everyone who hears that niggling doubt, whether is daily, monthly, or every now and then. Why? Because you are all doing brilliantly.

To the butterfly who is wondering if she is good enough,

I want you to know that those thoughts you’re having right now you aren’t imagining.  I believe they are there.  I am not going to tell you they are silly, or you’re overreacting because sometimes these thoughts really do seem to take over don’t they?

If you’re sitting there wondering, if you really are good enough, can I ask you to think about what is it that ‘good enough’ looks like to you? What would it take for you to stand in front of that mirror and be able to say to yourself “I am good enough.”

Who is it you are trying to prove yourself to?  Are you trying to make yourself ‘good enough’ based on other people’s expectations that you think they have?  Or is it on presumptions that have been made of your own view of them?  Or do you have something to actually go by, an agreed description of what it is you need to be doing? 

If you’re thinking at the moment ‘I don’t know’ (which if you are anything like me is highly possible) can you think about a time when you did something that you felt was good enough?  How did you know it was good?  Remember what that feeling felt like, the facial expressions it gave you, the hope it left in your heart.  What have you done where this has been present recently?  So, what does that tell you? 

The thing about feeling like you’re ‘good enough’ is it is different for every one of us.  What makes me good enough is different for you.  It can change every single day.  It can build over time, and the only expectations that truly matter are the ones that which you know of, for definite.  The most important one is your own.  What made you feel good enough yesterday may need a different approach today, tomorrow, or even next week. 

It is easy to assume that people expect you to be able to this brilliant mum, or colleague, or auntie, or friend.  Who is always smiling, never crying, always holding it together, but have those things been said to you? Are these your expectations?  Would you have these expectations of others around you?  Being enough for yourself may simply be to get through your day, remembering to eat, to drink, brush that hair, check in with a friend or two.  It may mean you get up, do the school run, cook a meal, do the laundry, help with homework, and attend a fitness class.  Either way, both are good enough for each person’s situation and scenario. 

Now no one can instantly turn off all these thoughts, I’m not going to try too either. Redirecting their energy into something else though is always an option. So next time (or this time) you are thinking you just are not good enough, add on ‘at that’ then decide what you need to do to reach that image you pictured earlier of what that person looks like to you. That person that is good enough at what you are doing.

I do want to ask you though, to think back to all the things you’ve done today.  Every little one of them and ask yourself that same question. 

With everything that you are managing right now, all that you are working through, and all those things that you have achieved. 

Do you still think you aren’t good enough? 

Sending hugs

Butterflies With Rainbows 

Photo by Alex on Pexels.com

Living with Dissociation.

I have chosen to write about my own experience of this, for a couple of different reasons.  To raise awareness of what it is, and how it can manifest in someone, to help those who either have symptoms and struggle to describe them or explain them find the words needed.  Also, to help spread the word that having any form of mental illness, when it is managed, and when you are looking after yourself and recognising all of your own symptoms, red flags and aware of when you need to ask for help, there is nothing stopping you from being able to do what makes you happy.  To work towards your dreams and reach your goals in life. 

              First of all, let me explain what dissociation is.  The official definition of dissociation is the feeling of being disconnected from the world around you and also from yourself. (Thank you mind.org.uk).  My explanation of it is quite simply, when you feel like you are living in time but not in reality.  For that period of time nothing seems to fit, and nothing describes it accurately.

              Everyone who has experienced this will have different experiences and will describe it very differently.  This is my own personal experience, it is not to be used as medical advice, or in place of any form treatment.  Please keep that in mind, me sharing my own experience is purely to raise awareness and share that at times, despite the fears, challenges, and hurdles it is possible to work through it all and see hope.

I have dissociation, and I am not hiding from it any more.

@butterflieswithrainbows

              I first started to experience symptoms of dissociation 4 years ago.  At the time I never knew what it was.  I would get times when I would be doing something and this wave of ‘funny-ness’ would come over me.  This feeling would leave me quite scared.  I never really knew how to describe it.  I would be doing the simplest of tasks, yet it was almost like I was on auto pilot, the room around me would almost feel like it had clouded over, and I was very suddenly alone.  The task I was doing was all of a sudden going on at 100mph.  Yet it wasn’t.  The sounds around me seemed to be playing as if I had been submerged under water.  It was so disorientating, yet I was unable to move my legs.  I was fixated in that moment in time, just functioning.  That was how it just carried on. 

              This went on more than once a day.  Sometimes it would only last for a few minutes before I would almost ‘snap’ out of it.  Other times it would ease enough for me to be able to move around, but that cloudy feeling in my head stayed.  I wouldn’t notice if I walked into the edge of the door frame or stood on a toy as I walked across the room.  Doing the simplest of tasks was exhausting and would feel like it took much longer than usual.  To the others around me though, there was no difference.  I looked fine and there was nothing visibly different about me.  So, what was the big deal? 

              I thought for a long while I thought I was going mad, that is genuinely what it felt like.  This kept happening though, only it was lasting longer and longer.  There were times when my legs would turn to jelly and the only way I would be able to make this feeling stop was to sit on the floor.  Taking long slow, deep breaths helped me.  I still had no ide what was going on.  I was glad that at the time this was only happening at home.  It meant that I knew nothing bad could happen, and that if it ever did happen, I was always safe.  I tried to not let it bother me for a long time.

              Only then on day after about 8 months of having these at home I had the shock of my life, it began to happen elsewhere as well.  In random places, walking down the road, in the supermarket, at work, while driving.  It was at this point I was now getting really scared.  I needed to know what was happening, was there something really wrong with me?  Was I going crazy?  Was I imagining this all happening to me?

“I looked fine and there was nothing visibly different about me.  So, what was the big deal?”

@butterflieswithrainbows

              I started some therapy and in giving an unbelievably bad description I was able to explain these little episodes, and how they made me feel.  How they would happen, and how that when they did.  I explained how I could walk around like I didn’t exist.  Nothing could touch me or harm me.  I was simply floating through the world like a ghost.  Having the expectation that I would be laughed at when I said all this, I was surprised when I was told that there was a name for this.  I was not expecting that at all, I was not imagining it, I was not going crazy, I was not really sick, and it was something that could be managed.

              This was when I first heard the term dissociation.  I was explained that it is the brains way of managing with stress.  That I was basically detaching myself from reality for a period of time and although it is scary, it was going to be ok.  To be able to hear those words was really reassuring, even though I had the fear there to know that I should be ok was good.

              Over a period of time, I was taught some grounding techniques.  So, if I started to experience those symptoms again, I would know how to try and stop them quicker.  Sometimes they work, sometimes they don’t.  I learnt a some breathing techniques which helped me focus my breathing, so instead of me looking around I would concentrate on counting the seconds I was breathing in for, then waiting, and then breathing out. Being the geek that I am, I loved the use of numbers and this gave me some focus. I also learnt the 5-4-3-2-1 technique. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste. This was extremely useful when out and about. Especially if I was in the car, there was also now always the perfect excuse to have a packet of sweets or mints nearby.

“I thought for a long while I thought I was going mad”

@butterflieswithrainbows

              I still experience dissociation today; it has never gone away completely.  I get a good period of time where I don’t have any signs of it which is amazing.  Then I will have weeks where I get day after day of that ghost feeling.  I have learnt over time that it is my brains way of telling me to take a step back.  There is too much going on for it to handle.  To think more about my coping skills as something isn’t working.  I look at my time more effectively and add in a little extra self-care, some reading, writing, a movie night, a long chat with a friend about absolute rubbish, or even just an early night. 

I have, over time been able to learn the early signs of this for me. I now know what they mean and as a result I am able to carry on with practically all my every day things that I wish to. Not always, I make sure I remember to tell someone if the symptoms are too bad, sometimes I still have days when I feel like I can not handle them. On those days I get gentle reminders that I can, because I have done it before. Several times, I know what works for me. I know what to avoid. Keeping the symptoms secret, not sharing them, and hiding away doesn’t benefit anyone. By breaking down the stigma around this, we shatter the fear associated with it, we spread the understanding, and we make it easier for everyone to manage better.

              If you have experience of dissociation, what have you found that has helped?  What hasn’t helped?  If you find that you have moments of these feelings where you just feel disconnected from the world, I would definitely urge you to get some support.  As this is something that can be managed.  It isn’t something that you have to just put up with.  It isn’t something that you have to go through on your own.  If you know someone who experiences dissociation talk to them if they want to.  Ask what helps, no matter how long these episodes go on for they remain scary.  Having that support and knowing what helps for definite makes them less scary.  Mental health conditions shouldn’t be a reason to be isolated or lonely.  

              Listening to what our brains and bodies are telling us is one of the hardest lessons I have had to learn in order to take a step forward in caring for my own mental health.  Understanding that it is not selfish, it is nothing to feel guilty for.  It is in fact something to be proud of, and it keeps you functioning and running close to 100% as you can.  Being aware of your own mental health is just as important as being aware of your physical health.  Dissociation is one of those things that is not as well spoken about as other mental health conditions, yet it affects more people than we realise.  I have dissociation, and I am not hiding from it any more.

Photo by Luis Dalvan on Pexels.com

Meeting with Compassionate Counselling UK, The wonderful Heather.

I recently had the pleasure of meeting with Heather.  We had an amazing conversation about her role as a counsellor.  Heather is the first person I have spoken to who has a professional qualification and is running a page to help spread some hope and inspire others.  As you will see we had some common interests and discovered a shared love of books! 
Heather has an amazing page full of useful information and can also direct you to her professional services if needed.  All of her details are available over on her page Compassionate_counselling_uk on Instagram.
Heather specialises in counselling which is person-centred, so it is focused all on you, and she goes on to explain more about this as we spoke.   Hope you enjoy reading our little chat, and please feel free to pop on over to her page to check out the content she is sharing. 

Hi, and welcome.  I think I explained previously why I was writing these blogs; did you have any questions before hand?

No, I don’t think so, I’m just grateful for the opportunity:)

I am grateful that you have given me your time, so thank you.

I have a few questions which I would like to ask, but it’s really just a bit of a chat, to get to know you, how you came about starting your page, and what your hopes are for the future is that ok?

Yes of course.

So, I know from your about me post you are a person-centred counsellor. How did you come about going into this field? What was it that drew you to this?

Well, I have always struggled with anxiety and during school my mental health gradually got worse. I was bullied a lot and lost a few close family members suddenly so it all took its toll I suppose you could say. I was diagnosed with depression and panic disorder and I used to self-harm, so I have been through a lot over the years. I have also seen a fair few counsellors in that time, and I didn’t feel the right connection with them, and I didn’t feel supported to be perfectly honest. So, I wanted to go into counselling to help and support people who are struggling, because I have been there too, and I know how much of a difference feeling listened to and supported can make. I wanted to be there for people and give them a different experience than I had.

The focus is on the working relationship between client and counsellor in person centred counselling, this is one of the main reasons why I decided to train in this field. Being able to be there and work with the client to help them to help themselves is very rewarding.

I like that you were able to take your own experience, despite it not being the most positive and turn it round to promote your own strengths.

As a result, you are where you are today, and that is amazing.

Thank you, I just wanted to be able to be that support for other people.

How long have you been a counsellor for?

I did 7 years of training, which included both a psychology degree and 2 counselling diplomas. I qualified fully in 2019 but I have been a volunteer counsellor whilst I have been training for the past 3 years now. I decided to try to set up my own private practice earlier this year.

I also used to be a volunteer counsellor for ChildLine which I loved.

That is a long training programme, and a lot of commitment. It definitely shows your passion for the role.

Yes, I am deeply passionate about counselling and raising awareness of mental health.

What was it that made you decide to start up your Instagram page?

Well, I had been thinking about it for a while as I was thinking about starting up my own private practice. Since I had a lot of free time during lockdown (as lots of people did!) I decided, with some encouragement from my sister, to do it and set up my Instagram page.

I wanted to promote mental health awareness, show people that it is ok to not be ok and that there is hope out there. As well as promote my private practice.

Your sister sounds like a good support.

Yes, she is, I do have a lot of support around me.

“Being able to be there and work with the client to help them to help themselves is very rewarding.”

@Compassionate_Counselling_UK

Since you have had your page going, have your views, or practices changed in anyway?

My practice is constantly developing and growing I would say, rather than changing. It is important to keep learning and keep developing yourself as a person as well as a counsellor.

I have learnt a lot from other counsellors and mental health pages on here, there are so many!

Yes, there are, it is amazing how many pages there are with experiences, and knowledge here.

Have there been any standout moments for you in your career that you can share?

I have been fortunate to work with lots of different people who have had a wide range of mental health problems but mostly I have worked with people suffering from anxiety. I had a client previously who was a single parent and was suffering with anxiety due to a past abusive relationship. I worked with her for a good few months, but her progress was inspiring, she was inspiring!

Hearing success stories is soooo nice.

I will never forget working with her, she wanted the support, she wanted to change, and she did it for herself and her child and she “found herself again”.

That is amazing,

Yes, I was so grateful to be a part of her journey.

I was going to ask what is it that keeps you motivated, but I feel like that is probably your answer.

Yes, definitely my clients are my motivation. I just want to be able to continue to support people through counselling for as long as I can.

That’s a rather good motivation.

I think so too 🙂

If you have the motivation to keep going, and you enjoy it then that’s an amazing recipe for success.

“I want to spread more awareness of mental health and the message that there is always hope.”

@Compassionate_Counselling_UK

So, with your work, keeping your page up to date and active, how do you keep yourself balanced? After all it is all important, and so is your own mental health. So, what do you do to keep yourself grounded?

Oh, good question! For me, yoga really helps to keep my mind clear and focused. It helps me to destress.

I also try to get outside when I can for walks in nature, it helps even more when the sun is out, but as we know in the UK that isn’t always the case 🙂

I am also a book lover! Reading helps my mental health a lot actually, I love the escapism they bring.

Getting outside is great when we can.

oohhhh what are you reading at the moment?

I have just finished reading a book called “The Golden Sea” which is book 2 of a series called The Mapmaking Magicians by Emma Sterner-Radley. I am currently reading “Inhibited” which is a complex fantasy by Cerynn McCain.

I am a very eclectic reader.

ooohhh I’ve not read those; I may need to do some research. (when i have finished my course)
I love reading and writing so I read literally anything.

Me too, my bookshelves are jam packed with books I still need to read, but i am always buying more!

Same here, I have an e-reader, but it is not the same as an actual book.

Oh no I completely agree! Although I do read some books on my phone through apple books, nothing beats the real thing 🙂

lol definitely. Literally the sofa, blanket, book, I am sorted. My kids can leave me there for hours.

I just need to get them to read, I have one reader so far. I guess it’s better than none.

You can do it! It is just a question of finding the right book! 🙂

Yes, I agree

“I want to show people that it is ok to not be ok and that there is hope out there.”

@Compassionate_Counselling_UK

I have a final couple of questions for you if that ok, then I will let you get on with your day.

Unfortunately, they are not about books or reading.

That can be for our next conversation.

What a great idea!

What are your best hopes for your page and even your having your own practice? For the future

My hopes are to be able to reach more people who are in need of counselling and mental health support. I want to spread more awareness of mental health and the message that there is always hope. I would also like my page to keep growing and for people to enjoy my posts.

I would like to keep learning, growing, and developing myself and my practice as well.

I love that, it is hard to get the support, and the fact that you want to be able to provide that support and make it reachable is amazing.

Literally would like nothing more.

And finally,

what key message would you want all the readers to hold on too?

That there is always hope and support out there, it is just about holding on and finding it. You are loved, you are cared about, you are not alone ❤️

I love that. Thank you.

I do not have any other questions for you.

you are freeeeeeeeeeeee.

Thank you so much for inviting me for this chat.

Amazing.

I think a book talk definitely needs to happen!

And yes, a book talk most definitely has to be arranged.

Thank you so much x.

So, a massive thank you to Heather for sharing some inside information on herself and showing us the importance of having some down time, and also that we all have a story.  Our own story doesn’t have to define us, it can build us and give us strength to help others and develop us in ways that at times we not imagine.  Watch out for some joint book reviews, as I have a feeling, they may be coming this way soon, now we have discovered a shared love of books, I can’t help but wonder what the vast array of genres spread across our bookshelves, I am very much looking forward to that conversation.  Don’t forget Compassionate_counselling_uk is only on Instagram, you can click on the link anywhere in this post or from my page.  Thank you for reading.

Photo by cottonbro on Pexels.com

My Scared Butterfly.

To my amazing butterfly,

I know you are feeling scared at the moment, you’re facing something that is completely unknown to you.  I wanted to let you know that being scared is perfectly fine, don’t be afraid to share this with those around you, you definitely won’t be alone.  You will be able to manage this because you are an amazing person with a wealth of knowledge and if you can believe in yourself just a small amount compared to the amount you believe in those around you, you will be just brilliant.

I know that you feel guilty, like you could have done better.  Or even prevented this from happening.  You always say that things happen sometimes that are completely out of our control.  Do you think this was one of those things?  You couldn’t have prevented it really could you?  That guilt is natural, but what if you converted that guilt into another emotion?  How would that feel?  Try remorse? Try saying to yourself “I’m really sad that happened but I couldn’t change it, so instead I’m going to do this.”  Remorse will lead you to recovery easier than guilt, it will lean you towards steps to change, encourage you to move forward.  Feeling guilty about an event will keep you in that moment, for a long time.  Being sad that something outside of your control has happened is alright, it doesn’t make you a bad person, it makes you compassionate and caring.  Qualities of an amazing individual. 

I know you might be feeling lonely, like no one would truly understand the feelings and emotions that are going through your head.  Those confused thoughts of anger but fear you have, of worry in case you say or do something wrong.  The conflict between talking to seek advice and, talking and risk losing friends.  Of being judged, labelled or excluded.  The concern of having the reality check of having to re-prioritise some of the most important things in your life and not knowing if you have made the right decisions, never knowing if this is a risk that will be worthwhile.  Please feel reassured that you aren’t alone, because whatever the time of day or night someone really is there for you, to listen to you, to hold your hand, to give you that much needed hug, supply you with a tea or coffee, and to just sit with you and listen to you.  You really will never be alone.

That disappointed feeling you have, because you wanted to react in a different way that you felt was the right way.  Those initial emotions and feelings that you allowed to surface, that you now regret. That you wish you never felt because you feel they were wrong.  They weren’t wrong, they were all good, they were all the normal things that everyone feels and you managed everything so well.  Your really should be proud of your skills.  Look at how you took the next steps, how you looked at everything rationally, how you thought about everything slowly and calmly.  Are these things to really feel disappointed about?  I didn’t think so. 

When all these feelings and emotions take over, overwhelm you, and are then mixed up with the addition of responsibility, love, respect for another, and experiences of others that you know it can create such a confusing atmosphere in your head.  Sometimes it can seem more than a fog or a cloud.  More like an electrical storm cloud, because unlike a normal cloud it’s not just blurry, it’s painful and can seem like the wrong turn will create a super charged ripple effect through the entire sky.  

In order for a storm cloud to be so effective though it needs to have something to conduct the force behind it.  By taking everything slowly, one step at a time, and having the realisation that you are the calm in that storm, you are in control of the direction of those lightening bolts, it will soon disperse.  All storm clouds have one advantage that they don’t know about, they stop you seeing too far ahead.  This means you can only ever focus on the step in front, so you see, that cloud is daft.  It’s helping you to stay on track without even realising.

So, to my amazing butterfly who is reading this, I hope you can see the way through, because you really are beautiful and strong enough to face this.  Remember to let that storm cloud help you, it will clear, but only if you can allow yourself you take it one step at a time.

I believe in you. 

Butterflies With Rainbows

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