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Mediterranean Diet

Maintaining a homeostatic balance in daily routines

The Mediterranean Diet, renowned for its holistic benefits, appears to extend its positive influence beyond the physical realm, provoking quantum coherence in mental health. The diet’s emphasis on nutrient-dense, whole foods, such as fruits, vegetables, nuts, and fatty fish rich in omega-3 fatty acids, provides essential building blocks for optimal brain function. The abundance of antioxidants in these foods helps counteract oxidative stress, potentially promoting a state of quantum coherence where the intricate processes within the brain harmonize for improved cognitive function and emotional well-being. Additionally, the diet’s inclusion of olive oil, a source of monounsaturated fats, aligns with emerging research suggesting a potential role in supporting neural connectivity and coherence. As a lifestyle choice, the Mediterranean Diet, with its social and cultural aspects, further contributes to a holistic approach to mental well-being. Further, it emphasizes the interconnectedness of dietary habits, homeostatic self-regulation,  daily routines, and self-care practices to break free from a quantum decoherence of the mind.

Mental & Physical Health

While a Mediterranean Diet can contribute to enhanced mental health, it’s crucial to consider it as part of a broader lifestyle approach. Regular physical activity, adequate sleep, and stress management also play pivotal roles in mental well-being. As with any dietary change, individuals should consult the following benefits with their healthcare professionals, especially if managing specific mental health conditions:

  1. Rich in Omega-3 Fatty Acids: The diet emphasizes the consumption of fatty fish, which is high in omega-3 fatty acids. These essential fats play a crucial role in brain health, promoting neuronal function and reducing inflammation.
  2. Antioxidant-Rich Foods: The diet is abundant in fruits, vegetables, and nuts, which are rich in antioxidants. Antioxidants help combat oxidative stress, which has been linked to mental health disorders.
  3. Whole Grains and Fiber: Whole grains provide a steady release of energy and contribute to stable blood sugar levels. This can positively influence mood and help prevent energy crashes.
  4. Provision of B Vitamins: The Mediterranean Diet includes foods like legumes, whole grains, and leafy greens that are rich in B vitamins. B vitamins are essential for the production of neurotransmitters, which influence mood and cognitive function.
  5. Healthy Fats: Olive oil, a staple in the Mediterranean Diet, is rich in monounsaturated fats. These fats are associated with better cognitive function and a lower risk of depression.
  6. Moderate Alcohol Consumption: While excessive alcohol intake can be detrimental to mental health, moderate consumption, particularly in the form of red wine, has been linked to a reduced risk of depression and cognitive decline.
  7. Reduced Processed Foods: The diet minimizes the intake of processed foods and refined sugars, which have been associated with an increased risk of depression and other mental health issues.
  8. Overall Cardiovascular Health: The Mediterranean Diet is known for promoting heart health. Cardiovascular health is closely linked to brain health, and conditions that affect the heart can impact cognitive function.
  9. Social and Cultural Aspects: The Mediterranean Diet is often enjoyed in a social context, involving communal meals with family and friends. This social and cultural aspect contributes to positive mental well-being.
  10. Weight Management: The diet’s focus on whole, nutrient-dense foods can support weight management. Maintaining a healthy weight is associated with a reduced risk of mental health disorders.

Would you like to make simple and delicious recipes inspired by the Mediterranean Diet? Try these recipes and journal or discuss with your therapist how you feel about whole foods in your diet and how your allergens impact your daily life.

Obtenez une cohérence quantique avec une salade de légumes saine.

Mediterranean Chickpea Salad

Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped

For the Dressing

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

  1. In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, feta cheese, and parsley.
  2. In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.
  3. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
  4. Allow the salad to marinate in the refrigerator for at least 30 minutes before serving to let the flavors meld together.
  5. Serve chilled and enjoy a refreshing and nutritious Mediterranean-inspired salad!

 

Erreichen Sie Quantenkohärenz mit gesunden Lebensmitteln.

Mediterranean Grilled Salmon

Ingredients

  • 4 salmon fillets
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 1 lemon, sliced
  • Fresh parsley for garnish

For the Greek Salad

  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup Kalamata olives, pitted and sliced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

  1. Preheat the grill to medium-high heat.
  2. In a small bowl, mix together the olive oil, dried oregano, dried thyme, smoked paprika, salt, and pepper to create a marinade for the salmon.
  3. Brush the salmon fillets with the marinade, ensuring each piece is well-coated.
  4. Grill the salmon for about 4-5 minutes per side or until cooked to your liking.
  5. In a large bowl, combine cherry tomatoes, cucumber, red onion, feta cheese, and Kalamata olives to make the Greek salad.
  6. In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper. Pour the dressing over the salad and toss gently.
  7. Serve the grilled salmon over a bed of Greek salad, garnished with lemon slices and fresh parsley.
Bereik kwantumcoherentie met gezond voedsel.

Grilled Mediterranean Chicken Skewers

Ingredients

  • 1.5 lbs boneless, skinless chicken breasts, cut into cubes
  • 1 red bell pepper, cut into chunks
  • 1 yellow bell pepper, cut into chunks
  • 1 red onion, cut into chunks
  • 1 zucchini, sliced
  • 1/4 cup extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Wooden skewers, soaked in water for 30 minutes

Instructions

  1. In a bowl, mix olive oil, minced garlic, dried oregano, dried thyme, lemon juice, salt, and pepper to create the marinade.
  2. Add chicken cubes to the marinade, ensuring each piece is well-coated. Cover and refrigerate for at least 1 hour.
  3. Preheat the grill to medium-high heat.
  4. Thread marinated chicken, bell peppers, red onion, and zucchini alternately onto the soaked wooden skewers.
  5. Grill the skewers for 10-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are slightly charred.
  6. Serve the grilled Mediterranean chicken skewers with a side of quinoa or a Greek salad for a complete and wholesome meal.

In conclusion, the Mediterranean Diet stands as a nutritional paradigm that not only offers numerous health benefits but also interacts positively with the principles of sustainable development. By emphasizing plant-based foods, lean proteins, and healthy fats, this diet aligns with the goals of promoting environmental sustainability and biodiversity. Its reliance on locally sourced and seasonal produce encourages support for local farmers and reduces the carbon footprint associated with food transportation. Moreover, the Mediterranean Diet fosters community and cultural practices, contributing to social sustainability.

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What Can We Learn from Self-Reflection?

What can we learn from self-reflection

As we move through life, we are constantly presented with opportunities to change and grow – learning how to be happier, healthier people through our experiences. This growth is not always easy, but one tool we can use to help us is:

self-reflection

Current research describes self-reflection as the process of intentionally focusing on our thoughts, feelings, and experiences (Nolen-Hoeksema & Lyubomirsky, 2008, p.400). This means taking time to ask ourselves questions about our actions and experiences, alongside taking notice of the thoughts and feelings that arise within (Yip, 2006, p.782).

The benefit of practicing self-reflection is that it can become a tool for change and self-improvement. Among other things, it allows us to understand ourselves better by helping us examine why we act in certain ways. When we practice self-reflection consistently, we can apply the observations we make about our behavior to future conflicts, improving our competence and confidence in difficult situations (Yip, 2006, p.783).

However, not all types of self-reflection are healthy. If we are not mindful of the way we self-reflect, we could end up ruminating instead. When we ruminate, we focus on the negative parts of our experiences and distress. Anyone who has been kept awake at night reliving an awkward conversation or an embarrassing moment has witnessed rumination.

When we ruminate, we focus on our distress. Hence, self-reflect to eliminate distress instead of ruminating.

 

At such times, we get stuck thinking about what we wish had happened instead of what we can learn going forward (Joormann et al., 2011, p.797). Often this means that we end up criticizing ourselves or feeling badly instead of learning to unpack our minds and move on. While positive self-reflection is meant to lead to growth and problem solving, rumination means being stuck thinking about the same problem without taking any action to change our circumstances. Not only does rumination keep us from solving problems effectively, people who ruminate regularly are more likely to view situations in a negative light, and it can even worsen symptoms of depression (Nolen-Hoeksema & Lyubomirsky, 2008, p.400).

Four Steps to Avoid Rumination

by Professor Kam-Shing Yip (2006, p.782).

  1. Set aside time and space for reflection. This means making space to stop, think, and analyze your past experiences when you aren’t too busy or overwhelmed.
  2. Take notice of the uncomfortable feelings that arise and ask yourself what is causing them.
  3. Practice reflecting consistently over time.
  4. Find the self-reflection method that works for you. There are many models and tools for reflection, so if you’re struggling, try a different approach.

Additionally, while self-reflection is often undertaken alone, a supportive environment encourages healthy reflection (Yip, 2006, p. 781). This means sharing your observations with people who will provide you with support and empathy, whether that is a therapist, family member, or friend. As you get more practice, self-reflection can also be used throughout your day-to-day life. Try to observe the feelings that arise when you go through the kinds of situations you have been reflecting on, and ask what steps you can take to avoid negative behaviors.

Click here if you are looking for more information and tools to help you self-reflect. The University of Edinburgh has a database with a variety of in-depth tools and models to help people with the journey of reflection.

References

  1. Joormann, J., Levens, S. M., & Gotlib, I. H. (2011). Sticky Thoughts: Depression and Rumination Are Associated With Difficulties Manipulating Emotional Material in Working Memory. Psychological Science, 22(8), 979–983. http://www.jstor.org/stable/25835487
  2. Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking Rumination. Perspectives on Psychological Science, 3(5), 400–424. http://www.jstor.org/stable/40212262
  3. Yip, K. (2006). Self-reflection in Reflective Practice: A Note of Caution. The British Journal of Social Work, 36(5), 777–788. http://www.jstor.org/stable/23721256

Author Bio

Nora is an international student from the USA, currently studying in the Czech Republic. Her focus is on Humanities and Social Sciences. She is especially interested to explore how self-talk and self-awareness affect mental health within queer communities.

“Through my experience as a student living abroad, I’ve learned a lot about taking care of my mental health and handling big life changes. In my free time, I’m an avid reader, knitter, and artist. At WHJ Online Therapy Centre, I work as a content writing intern, expanding my knowledge of mental health and self-help tools.” – Nora Zapalac

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Five Love Languages

Languages of Love as Telemedicine

The Five Love Languages is a book written by Gary Chapman in 1992. Evidence based research suggests that everyone has a god-driven desire for complete and unconditional love in all relationships. Now, when you assess this within yourself, you realize what blockers are present and what might stop us from giving and/or receiving love.

You can also take a few quizzes to evaluate your languages of love.

Ask Important Questions
  1. Which blockers are naturally preventing us from releasing our happiness hormones?
  2. Where did those dopamine, serotonin, oxytocin hormones help that adrenalin release?
  3. And for those who might feel dissociated, how did my consciousness react to him/her/this/that?
  4. And hey, when did stress hormones add themselves? Do they act as a layer of protection?

There are five languages of love which could help remove some of the blockers.

1. Words of affirmation

These can be directed inwards or outwards. Practice them with awareness. It might feel like a role-play until you (alone or together) can settle in with the feeling of affirming to oneself and the other. These may look like, “We are growing everyday.”, “We love each other.”, “You make me happy.”, “You make my heart full.”, “I have time to make that decision.”, “I will not rush myself”, “The world is going to be fine and so will I.”, My insides/insecurities are coping and my mind is strong”, “I am overwhelmed at the moment but in some time I will be fine.” etc.

Add them with a few deeeeep breaths all the way to your stomach.

Try a longer sentence. For example, “I don’t understand everything, it makes me feel weak/troubled but I will try to cope and not get anxious/depressed/stressed by taking one step at a time.”

2. Quality time

Make some time for your loved ones. A lot of people can’t either because of “no time” or “no interest”. How many hours a day do you work? Make some time by making your hours 50 minutes long. This gives you 10 minutes to spare per hour. No time to make a baby or no time because too many babies? Take those self-therapy walks. Craft with your loved ones, reflect on your past together, make future plans and live in the present.

Come for a therapy session and use it as the grounds for bonding as they did in the Amazon series “Modern Love” directed by John Carney.

3. Receiving gifts

Gifts don’t have to be lavish. Majority of the people don’t care about the size of the box. It’s the thought that counts. A gift is a non-verbal gesture since a majority of people don’t know how to communicate. It is not because you can’t/don’t explain it properly but because the meaning gets lost in confusion.

Take the colour red as an example. The perception is different in  different people’s minds. In other words, what is said might not always be understood in whole.

4. Acts of service

Acts of service become central when you try to be kind to yourself and others. Ask your partner what help s/he needs or if you can mow the lawn together and set up a BBQ. You might also want to make the beds as a surprise and spend the extra time together.

Speak with your parents/partners/children about what are their preferred acts of service. What is your act of service towards yourself and within yourself – your inner god-child?

5. Physical touch

These could be a pat on the back of your son/daughter or a helping hand for a nun, maybe a hug for your mum/dad or a back massage for your husband/wife. How about that thing that you rarely do? A lot of things that we think we don’t need to talk about crawl up into our relationships.

Do the following exercise and think about the person with whom you would like to remove the blocker.

Exercises which Help
  1. Love might make some people anxious and some people __________________. Fill in the blanks.
  2. I made chocolates but s/he didn’t make ___________________. Take some time to think and then fill in.
  3. Why does it have to be ridged/abstract? Choose what suits.
  4. Words of affirmation are my love language. What’s yours? Converse.
  5. When you tell yourself, “We love each other.” while thinking about your significant other, don’t forget to confirm it by using some of the love languages.
  6. Which of the love languages do you already practice?
  7. Speak with a therapist.
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Do White Noise, Not Drugs

Do White Noise, Not Drugs

Every minute a new person drugs themselves to alter their consciousness. Drugs significantly impact our neuronal chemistry and can even be the cause of our paralysis. The most common reasons to take a drug is to alter the consciousness, destress, break the feeling of being stuck and also feel happy. What we remember to forget is how drugs affect our lungs, heart, kidneys, liver, brain and our interpersonal relationships.

Researchers found an effective alternative for drug abuse. If you or someone you know takes drugs to alter their consciousness or to feel a different feeling, suggest white noise to them. White noise has a positive effect on our brainwaves and neuronal excitability. It triggers alpha activity in our brain when combined with red light. It also helps us relax and focus on the task at hand.

Addiction of any kind can affect our work, education, relationships, lifestyle, health and sleep. Take cellphone addiction for example. You can lose yourself for hours scrolling through Facebook, responding to emails or playing games. Currently, a lot more adults are addicted to their phones than their children. The reason is quite simple. People need a distraction. Our work lives are necessary but our time management solely depends on us.

Using white noise in your daily lives, gives you a sense of distraction from the world. It has been proven effective in ADHD research. Having a mental health issue, not only affects your work but is also related to the amount of drugs we take. Here, I am talking about the legal ones for which you perhaps get a monthly prescription. Upgrading ourselves to white noise has multiple benefits.

5 Benefits of White Noise

  1. Provides an altered state of consciousness when combined with red light.
  2. Increases alertness.
  3. Facilitates new word learning in children and adults.
  4. Helps relax and calm your reactive brain.
  5. Reduces stress and anxiety.

These benefits are not just for someone with a mental health condition and can be of help to everyone; you, your children, friends, colleagues, that person you know with a cardiovascular disease or that lady down the street with diabetes.

Remember the sound of a waterfall? That’s the sound of white noise.

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What Is Therapy?

Free written therapy optimisation

Therapy is a safe and non-judgemental space to project your thoughts and feelings. It’s a set of interventions and communicative experiences to enhance your wellbeing. They are physical, mental and emotional. We explore past memories, present emotions and future objectives  over a few sessions. The process is to make you feel free and fresh. Its a results based approach. You will be able to direct your self-awareness to achieve positive impact and internal harmony.

How much information can the therapist/psychologist disclose about themselves?

It is a general code to keep the therapy one-directional. Therapists adhere to a client-centred approach to make sure the therapeutic sessions are directed towards your personal wellbeing. You can ask your therapist about their years of experience and other personal details but remember therapy is essentially about you. We aim to prioritise your wellbeing.

How does writing therapy help?

Writing about yourself stimulates parts of the brain that are not stimulated by talking. Talking helps express emotions better. You always have the backspace button with writing therapy which helps you use words that fit your situation to the best of your ability. It’s quite the same if you prefer to write with a pencil, you always have the eraser, right at the back. Language is the most essential mindfulness tool in therapy. Currently, we provide writing therapy only in English. This is mostly because your brain is positively impacted when it switches to a different language.

Expressive writing helps bring about self-awareness and mental rejuvenation. Since the left hemisphere of the brain is activated, you train your brain to to work efficiently without getting burnt-out. A relaxed and active brain helps reduce SAD symptoms (stress, anxiety & depression) and breaks creative blocks.

Hold a second. Is it the same as Written Therapy?

Both writing and written therapy are expressive therapies. However, how different therapists approach your situation at hand is slightly different.  At any point of time in your written therapy you can request a one-to-one session with your therapist. Your therapist might be trained in Gestalt, Ganzfeld, Psychotherapy, CBT, MBT, REBT, ACT or other similar mix of words.

We provide Ganzfeld Effect Therapy which is a specialisation field of Gestalt Psychology. In writing therapy, you and your therapist always communicate in writing (sometimes anonymously) or through suggestions based journal therapy.

The process is quite simple with WHJ Written Therapy Online

  1. Write about the presenting problem or conflicting thought.
    This refers to anything that is making you feel quite unbalanced in the last few days. Your therapist will personally ask you about the previous weeks, months, years and situations depending on your presenting problem. Some questions may be easy to answer and some others may require you to take some time to think. Be easy on yourself and remember this is a process.
  2. Exchange emails with your therapist.
    S/he will format your individual therapy plan along with our medical advisor. You will be given prompts to write about which will help your therapist understand you better and chart a therapy outline. You will be required to submit the Informed Consent. Through written therapy, you and your therapist will be able to keep a track of your Wellness and Health Journey intervention structure.
  3. Discuss which issue specifically requires a one-to-one virtually session.
    This will be for 30-60 minutes. Your therapist will ask you to elaborate on the specific issue. You will also practice with some self-touch and no-touch energetic healing tools and techniques. It is not necessary to schedule a virtual call with your therapist if you are not comfortable.
  4. Before ending your therapy, discuss a date with to set targets to achieve personal goals.
    The first and last written sessions are the most important since they shape your Wellness and Health Journey and also mark the time period of self-growth. You don’t want to miss the recap of your progress.

How does Written Therapy help prevent trauma?

SAD symptoms have a knack to induce trauma if not treated with therapy for a long period of time. Trauma is remembered by your body and sometimes forgotten by your brain. They can appear in other ways such as increased or decreased blood pressure, heart rate, body weight, body heat, unhealthy diet or mood swings. Do you have any of these symptoms or feel emotional blocks? If the answer is yes, you might have been exposed to trauma. Talk to your therapist about these symptoms or any other which are currently bothering you.

Your psychologist is your therapy specialist is your psychologist is your therapy specialist. Take a few extra seconds and read that again, but this time slowly.

Sometimes our family and friends can help us, sometimes they can’t. For those tricky feelings that stress, depress or make us anxious, we bring to you your Wellness and Health Journey FREE written therapy.

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Sunny’s Case – Anger

Sunny’s Case – Anger

Do you find similarities between yourself and Sunny?

Sunny is 32 years old and has a few friends at his workplace. He has had 2 relationships in the past but both of them ended due to his anger issues. Both of them were initiated and ended by the girls. He lacks confidence when it comes to relationships but also claims that they would argue a lot in both the relationships. He is close to his sister’s children but has issues with her as well. He had a volatile relationship with her over the past 4 years.

In his relationships he recounted patterns of jealousy and anger. He constantly thinks that his exes cheated on him and hence, left him. He claims to love nobody because nobody loves him.

Previously Sunny tried to seek help from his family doctor concerning recurrent feelings of anger but wasn’t taken seriously. The anger is sometimes directed at his partner or random strangers. He says it could be stemming from the relationship issues between his mother and father. In addition, there have been prolonged period of rumination concerning his appearance in front of other people. He says, “I can’t control my anger. People don’t like me.” A similar theme appeared at his workplace where he pushed a colleague when he brought up a sensitive topic regarding his mother. This was an instance when Sunny acted on his anger at work. His other memories recounted of verbal anger instead. He admitted to frequently feeling like smashing someone when they annoy him. He believes that people’s actions are usually designed to provoke him so they could talk about him later behind his back. He constantly feels that people are talking about him. He harbours negative feelings towards his mother since he was a teenager. At the age of 16 he told her that he ‘hates’ her. He is often disturbed by this memory. He hasn’t been able to distract himself successfully and ends up screaming and shouting or punching walls. He feels unable to handle distress. He wonders if there are hormonal imbalances which makes him so angry.

Sunny is seeking anger management which usually lasts for 12 weeks. He seems motivated to engage with therapy. His sister’s children are a major factor towards working on his mental health as he would like to have his own kids someday. He tries to be reflective and insightful to new psychological approaches which gets him out of his comfort zone. If you found similarities between your case and Sunny’s, our team would be able to help you.

Personal details have been changed to preserve confidentiality.

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Mohammad’s Case – Nervousness

Mohammad’s Case – Nervousness

Do you find similarities between yourself and Mohammad?

Mohammad is an 18 year old student who has limited displayed emotions. He spoke about severe physical, verbal and emotional abuse by his brother growing up. He remembers feeling neglected by his parents from early childhood. Both of them are always working. His brother has an alcohol problem. He finds this extremely disturbing since its forbidden by his religion. He described reacting to his brother’s abuse with passivity and by trying to avoid him. He also described being an easy target at school who is bullied by everyone. He says, “They bully me because I am quiet.” He has been skipping school leading to achieving bad grades in exams.

He spoke about his home life as ‘terrible’. His experiences include frequently being woken up and irritated in the middle of the night by his brother who is also suffering from insomnia. His father is also a passive man who ‘goes with the flow’ when his mother expresses distress regarding work and colleagues. He constantly thinks about suicide. He blames his father for not defending him against his brother. He feels alone in his own house and feels scared to take part in activities at school. He reported occasional nightmares. Mohammad disclosed that his mother’s father committed suicide by drinking poison. He sees similarities between his grandfather and himself. “Both of us, no friends”, he says. He didn’t recall sharing too many memories growing up with him.

At school his major problem is performance anxiety. He feels nervous in front of people and starts to stammer when he is asked to talk in front of people. He doesn’t feel good at school and lacks motivation to do his assignments. However, he enjoys biking and forgets all his problems when he is outside.

Mohammad has been referred by the school counsellor. He arranges hourly sessions whenever he has a difficult time at home or school. His therapeutic journey includes biking, therapy and trying to constructively talk to his family and classmates. If you found similarities between yourself and Mohammad, our team would be able to help you too.

Personal details have been changed to preserve confidentiality.

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Pranav’s Case – Detachment

Do you find similarities between yourself and Pranav?

Pranav is a 30 year old Indian man who has a medium paying job at an English speaking firm. His job currently requires him to learn Arabic to enhance his communication skills. He doesn’t think it would be possible as its extremely hard in every manner. He attended a few Arabic classes before coming for therapy. In Muscat he feels extremely lonely and yearns for physical and emotional intimacy. He feels if he had someone to support him, he would be able to do better in life. Nonetheless, he is too afraid of rejection. He changes the topic every time someone tries to make him meet someone new. He also says that he would hurt his ex girlfriend more than everything. He maintains a platonic friendship with her. She finds it hard to completely let go of the possibility of them resuming their relationship in the future as he appears to be consistent and stable, and represents safety, familiarity and “no risk”. She is currently in Muscat.

He has been considering moving back to India. He is certain he would be able to find a less demanding job there. He hopes that the cultural and language similarities could also make it much easier to meet someone new. However, he worries about starting over and making a new life for himself there.  Another thought that distresses him is that it would be quite disappointing and lonely if he moved but didn’t meet anyone.

Pranav has been terrified by the reality of passing time, especially during the time of corona virus pandemic. This has brought up feelings of dying without achieving anything meaningful in life. He feels emotionally paralysed and caught between what he calls “death anxiety” and “life anxiety”.

Pranav is currently undergoing existential therapy.  He has been to therapy before but ends up withdrawing when he feels disappointed and that the therapy is not living up to his expectations. He decided to start the 8 weeks therapeutic journey to try and resolve his issues of detachment. If you found similarities between yourself and Pranav, our team would be able to help you too.

Personal details have been changed to preserve confidentiality.

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Sarah’s Case – Existential

Sarah’s Case – Existential

Do you find similarities between yourself and Sarah?

Sarah is a 49 year old American woman who lived in the Czech Republic for 14 years. She originally moved to Muscat because of her relationship with an Indian man, but they divorced 2 years ago. They had no children and the relationship was very unsatisfactory in terms of meeting Sarah’s needs for intimacy, affection and emotional connection. Her ex husband was an overly rational, emotionally reserved person and She (previously diagnosed with Borderline Personality Disorder) is very emotionally labile and intense. Despite the divorce, Sarah remained in Muscat. She has a few close friends and no family here. Both her parents died within 2 months of each other last year. She has 3 siblings who still live in the US. She doesn’t feel close to any of them. They are all significantly older than her and extremely “rational”. She often feels patronised by them.

She is extremely intelligent and has a well-paid job which she does very well. However, it brings her no joy and she has no strong interest. Her passion and talent is theatre. She used to take actin and improvisation classes but lost motivation for these a long time ago. Her dream is to travel around the world using theatre and educate people about social injustices and how they can be addressed. She feels prevented from trying to follow her dreams. She says, “It is unfortunate but I am too old now to make a change.” She constantly has feelings of helplessness because she would have to sacrifice financial security.

Sarah is under the care of a therapist who uses acceptance and commitment therapy. She writes and directs small plays to deal with her existential issues. If you found similarities between yourself and Sarah, our team would be able to help you.

Personal details have been changed to preserve confidentiality.

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Paul’s Case – Depression

Paul’s Case – Depression

Do you find similarities between yourself and Paul?

Paul is a 25 year old man who was diagnosed with depression eight months ago. He was referred by his key worker for psychological input relating to low mood, anger, anxiety and social isolation. He has 2 children under the age of 3 who live with his partner in her parents’ house. Paul’s referral was preceded by a seven week therapeutic journey. A row in his relationship led to a temporary break up. He had threatened his wife several times and their fights would end up being physical. This made him start therapy again.

He initially appeared somewhat nervous and reported no previous psychological input. Nevertheless, he seemed keen to discuss his difficulties and stated that he would like to ‘get some help’ for how he has been feeling. He described persistent low mood and anxiety, and identified his perceived difficulty managing feelings of intense anger as his main priority. His current problems had escalated to the extent that for the last few months he had been avoiding leaving the house because of the feelings of anger triggered in him by ‘totally irrelevant things’. These factors have led to a considerable restriction of Paul’s current life. He described never having been able to hold down a job, due to feeling victimised and criticised by employers. Although he thought the anti-depressant medication he has been taking had been helpful, he still says, “I’m in a bad mood all the time”. He also described a persistent feeling that people don’t like him.

Paul is under the care of a therapist who uses psychoanalytic therapy. He visits his therapist on a weekly basis. He still has depressive feelings but is more aware of them when he has a setback. He reminds himself to be resilient everyday. If you found similarities between yourself and Paul, our team would be able to help you.

Personal details have been changed to preserve confidentiality.

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Anna’s Case – Health Anxiety

Anna’s Case – Health Anxiety

Do you find similarities between yourself and Anna?

Anna is a 33 year old Russian woman who has been living and working in Bangalore for 5 years. She originally came to therapy with signs of health anxiety and preoccupation with physical symptoms, which seem to have been triggered by her boyfriend of four years deciding to go to Amsterdam for a year and a consequent fear of losing the relationship. It seemed in the initial session that Anna was focusing and worrying about her physical health instead of having to deal with her feelings about her boyfriend leaving. However, when the therapist asked whether this might be possible, she denied this and was in the process of undergoing repeated medical tests and scans to identify a cause for her physical symptoms. It was discussed that therapy would only be helpful for Anna when she saw at least some of her problems as being linked to psychological factors.

Six months later Anna contacted the therapist again and arranged another consultation. She was now under the care of a psychiatrist, who had started her on antidepressants and suggested she try therapy again. Anna’s boyfriend had gone to Amsterdam and the relationship had ended. She felt abandoned and empty and deeply missed the friendship. Although she felt that the relationship had probably not been right for a long time, she had stayed in it so long because she was afraid of being alone. She realized she had been dependent on her boyfriend for validation, attention and acceptance, and was struggling to adjust to being single. She noted a pattern in all relationships (with both family and past partners) of being dependent on others (for advice, looking after, self-esteem, etc.) and described herself as an “egoist” who tries to manipulate others to get what she wants and never being happy with what she gets. She had no strong hobbies, interests or passions. She had a small but good circle of friends in Prague and often spent time socializing with them. She also had regular contact with her family in Russia.

Although, Anna wanted to learn to be comfortable being alone, within a few weeks she had started flirting with colleagues in whom she had never been interested previously, in order to distract herself and get attention. Despite being insecure about her appearance, she also placed a lot of value on it and used it as her main way of interacting with males. Se described multiple instances of binge drinking, sometimes to the point of vomiting and memory loss.

Anna is under the care of a person-centered therapist. She is doing better now compared to when she started therapy. If you found similarities between your case and Anna’s, our team would be able to help you.

Personal details have been changed to preserve confidentiality.