In modern society our everyday lives can be a whirlwind of social interactions and external stimuli. However, with social exertion there must come a time for solace. Learning to enjoy your own company can increase personal growth, encourage self-discovery, and help find inner peace. In this blog post, we will explore techniques to help you embrace and enjoy that alone time.

1. Cultivate Self-Awareness – take time alone to understand yourself. Track your thoughts, emotions, and desires while identifying your strengths, weaknesses, and passions. Appreciating your own mind and personality can build a healthy relationship with your physical and mental state.
2. Practice Mindfulness – the art of mindfulness is being fully present in the moment without a state of judgement. It is important to set aside time in your day to engage in mindful activities with yourself, these could be as simple as taking a peaceful walk in nature, yoga, or meditation.
3. Engage in Solo Activities – do what YOU enjoy doing. Pursuing activities that bring you joy without the need for validation or company is an important skill to have. These activities could include reading a book, painting, writing, gardening, or playing a musical instrument, sporting hobbies or interests that captivate your attention and ignite a passion. Engaging in activities alone can provide a sense of self-fulfilment.
4. Prioritise Self-Care – self-care can take any form to best fit you. Typically, it uses techniques to nourish the mind, body, and soul. Physically this is represented through eating nutritious meals, getting enough sleep, and exercising regularly.
5. Explore New Environments – most prefer spending their alone time in the comfort of their own space or home, however, putting yourself in a new environment can be equally as rewarding. Choosing locations that you haven’t yet explored and having the freedom to do so freely can be refreshing.
6. Embrace Solitary Reflection – include moments of self-reflection and introspection. Using journalling allows you to express your thoughts, feelings, and emotions in a judgement free zone. You can use this time to express your dreams and aspirations whilst reflecting on lessons learnt.
7. Disconnect from Technology – in a society surrounded by technology and connectivity, its important to carve out time to disconnect and unplug from social channels. Set yourself time limits for social usage.
   In a reality that frequently glorifies constant social interaction and validation, learning to enjoy the time you have with yourself is a valuable skill. By using these aforementioned techniques you have the ability to transform on a journey of self-discovery and personal growth.

We can often find ourselves caught up in the demands of daily life in today’s fast paced world, neglecting our physical and mental well-being. However, it is vital to understand that our physical and mental health are intricately connected; taking care of one aspect positively impacts the other but vice versa on negative impacts. One of the most powerful tools to elevate both these factors is exercise. This blog aims to explore this connection and highlight the power of exercise in maintaining a healthy and balanced lifestyle.

Physical Health and Exercise

To maintain physical health, a regular form of exercise is paramount. Such forms could include physical activities like jogging, cycling, swimming, strength, or aerobic training offer multiple benefits to the body. Exercise strengthens not only our muscles but is excellent for heart health and bone density. Having an active relationship with exercise in turn governs weight control and heavily reduces the risks of chronic diseases (heart disease, diabetes, and certain types of cancer), and improves overall longevity.

The Mental Health Connection

In a parallel to the physical benefits, exercise has an equally significant impact on our mental well-being. Physical activity releases important commonly known ‘feel-good’ endorphin hormones; these work to increase your sense of well-being, reduce stress and ease symptoms of depression and anxiety. During exercise, the production of brain-derived neurotrophic factors (BDNF) rapidly increase. This is a protein that aids the growth and survival of nerve cells in the brain, thus, elevating cognitive function and decreasing neurodegenerative disease risks.

Stress Reduction and Mood Enhancement

A natural stress reduction is provided through exercise. Through improved blood circulation and the triggering of the body’s natural relaxation response, physical activity helps our bodies release tension and stress. Regular exercise can raise energy levels, sleep quality, self-esteem, and body image. These beneficial adjustments to our physical health help us feel happier, have fewer depressive symptoms, and generally be more satisfied with our lives.

 

Cognitive Function and Exercise

As a huge accelerator of blood flow to the brain, exercise is excellent at enhancing cognitive function. Studies show that regular exercise improves memory, attention span and problem-solving skills, thanks to the extra oxygen and nutrients heading to the brain. Ultimately, long term this helps to prevent any cognitive declines or risk of age-related memory loss.

The link between mental and physical health is pivotal in maintaining a healthy lifestyle. Making exercise a priority should be for both your physical and mental wellbeing. Fundamentally, increasing bodily fitness, boosting mood, and increasing cognitive function – leading to an overall healthier and happier life.

Gestalt theory was initially developed by husband and wife, Fritz and Laura Perls. Early assumptions of humans by Mr Perls left this theory in a heartless state whereby Fritz would outwardly confront and challenge his clients. Now in the modern day, this theory has become increasingly more compassionate and empathetic, with thanks to wife Laura and other contemporary therapists; Polsters and Zinker.

Kurt Koffka, a Gestalt psychologist, succinctly stated what he believed to be the Gestalt theory’s fundamental tenet: “The whole is other than the sum of the parts.” The way the human eye and brain interpret a single shape is distinct from how they interpret that shapes’ component pieces.

 

Principles that underpin the Gestalt therapy:

• Phenomenology – according to this school of thought, knowledge of the world is derived through personal experience rather than, say, scientific theory or what the media reports. To put it another way, the client is an authority in their field.
• Pragnanz – the idea that we naturally perceive things in their simplest form.
• Existential – the theory recognises that humans are in a constant process; not static. Each individual’s timeline is different and those develop at unique rates.
• Similarity – grouping likeminded items based on their colour, orientation, and size.
• Experiential – Clients develop an awareness of their present-moment experiences, including their feelings, thoughts, and behaviours as they interact with the therapist. The unconscious becomes conscious as a result, and they should be able to spread this consciousness throughout their everyday life.
• Common region – we group objects together if they are bounded by the same areas and concepts.
• Holism – The therapist is concerned with the full person and how each component of that person might be integrated both within and outside of that person’s world.

Many people can benefit from gestalt theory, particularly those who battle with anxiety, depression, low self-esteem, relationship issues, low self-efficacy, and physical issues like migraine headaches, ulcerative colitis, and back spasms.

Techniques –

Empty chair – The empty chair invites patients to explore and express their feelings towards a fictional person or a part of themselves. The goal is to converse with the vacant chair as if it were filled by a different person or aspect of themselves. The client gains understanding of their feelings and thoughts as a result. The therapist may assist the client in this process, assisting them in verbalising their emotions before using the empty chair to encourage a conversation that might result in closure or acknowledgement of their experiences.

‘I’ statements – The use of “I” phrases encourages clients to take responsibility for their feelings rather than assigning blame to others.

Confrontation – ‘To challenge or frustrate the client’. When utilised properly, it is a priceless tool for bringing clients into a clear knowledge of their realities. Confrontation is a tactic that cannot, however, be utilised with every client due to sensitivity.

Body Language – Gestalt theory encompasses the physical sensations within the body during therapy and troubles. Giving attention to the body can create an awareness in the clients’ emotions. Therapists may ask where in the body a certain feeling is coming from, e.g., butterflies in the stomach.

Exaggeration – Following on from body language these physical senses can be repetitious. A repeated physical action from a client may be talked about and said client may be asked to exaggerate the movement and speak about the emotions it brings up.

Creative activities – Many gestalt therapists will encourage their patients to become more aware of their surroundings, remain in the present, and learn how to process the present by engaging them in hobbies like sculpting, drawing, and painting. With the help of this method, the patient can become more conscious of their feelings and the continuing healing process.

Gestalt therapy urges patients to pay attention to their current challenges while considering their entire selves. A therapist can help someone in analysing their point of view to identify self-defeating thought patterns or limiting beliefs. Gestalt therapy specialises in developing a fresh perception.

MTCIC has been awarded a grant from Big Lottery to support peoples mental health due to COVID 19.

This grant is for people who now do not have the ability to pay for our Acorn Service.

To access this funding please contact 01284 750096.

New investment programme managed by Big Issue Invest, the social investment arm of The Big Issue

Impact Loans England programme is funded by Access – The Foundation for Social Investment and is designed to help charities and social enterprises

Big Issue Invest has launched Impact Loans England, a new £5 million lending scheme aimed at enabling social enterprises to access loan funding of between £20,000 and £150,000. The programme is funded by Access – The Foundation for Social Investment, with finance being provided by its partners Big Lottery Fund and Big Society Capital.

The Impact Loans England programme is now available to organisations across England with the £5 million to lend over the next three years. The funding is available to organisations keen to do more of the good work they do – whether it’s buying equipment, hiring new talent, or progressing with business development plans.

Daniel Wilson-Dodd, Head of Lending at Big Issue Invest says, “A lot of great organisations struggle to access small and medium-sized loans, so we wanted to provide support for those exciting social enterprises and charities.”

One of the first organisations to take advantage of the new finance scheme is MTCIC, a community Interest company, that provide counselling and mental health therapies to the population of East Anglia. It also provides training learning and development opportunities for individuals wanting employment within the field of wellbeing and mental health.

“This loan has given us the opportunity to develop our business plan to providing digital online services. It will enable us to expand our workforce so that we are better placed to work collaboratively with partner organisations, not only with social enterprises and charities, but with the private and statutory sector too. This offers MTCIC the security to build for the future.” says Sue Jay MBE, Managing Director at MTCIC.

The Impact Loans England programme is a continuation of what Big Issue Invest has been doing over the past few years in other schemes aimed at helping social enterprises grow, often by accessing finance for the very first time.

Big Issue Invest anticipates the popularity of this programme and is planning to deliver a deal a week for the first six months after launch. Applications for Impact Loans England are now open. Visit bigissueinvest.com or email impactloansengland@bigissueinvest.com. A Twitter Q&A with @BigIssueInvest will be held in February, using the tag #ADealAWeek.