Tag: Depression

Posted on

How to Reduce Rumination and Stress by Doing More and Thinking Less

Man in Blue Hoody walking through a field
Taking a brisk walk in nature can help you let go of your worries

Ruminating. Catastrophising. Panicking. All describe the breakdown of logical reasoning that happens when we are in such a state of anxiety that our thinking is paralysed. So how is it possible to stop going over and over a source of worry? The answer isn’t more thinking, it’s more doing.

Why Can’t I Stop Thinking and Switch Off My Brain?

The coronavirus has most of the world on edge. It’s limiting our possibilities for movement and making our lives even less predictable challenging us to manage our mental health. And in the social distancing of these new conditions, some find themselves alone and obsessively thinking about the same things over and over, causing them to feel physically sick with worry or having a panic attack. My English speaking clients in this situation plead with me, How can I change my thoughts?

But the key lies not in changing thoughts but changing activities. When a person’s physical stress response is so high, the logical reasoning part of the brain fails and the survival part of the brain kicks in. This is the legacy of our evolution, an animal instinct to withdraw, like crawling back into a shell for protection. Unfortunately when humans withdraw they stop participating in activities that benefit them such as engaging with others and physical movement.

Those of us who have been conditioned by work that uses our brains in preference to our whole bodies try to think-through and problem-solve unpleasant feelings instead of addressing them directly through physical means. But the best way to lower the acute stress response is to get physical and use more of the whole body, not just that little part of the brain behind the forehead that is responsible for cognition (thinking, judging and problem solving).

Book a real time coaching or counselling session for support

How to Escape the Isolation Chamber of Rumination

Ruminating on a problem without the benefit of more information or a different perspective is akin to trying to make a decision from inside an isolation chamber: we have to get out and experience the world through the senses. The solution to rumination and catastrophising isn’t more thinking, it’s more doing. And specifically doing activities that engage the senses. Not only will doing something physical help you to relax, it will loosen up your thinking and help you gain perspective.

Exercise is the obvious first go-to. I don’t recommend high-intensity exercise for stress reduction because it can spike the sympathetic nervous system that is responsible for elevating the body’s stress response. But moderate intensity exercise such as brisk walking, light jogging, kicking a ball around, moderate swimming or dancing can help a person to get out of their head and into the body. These activities will help relax the muscles, releasing physical tension. Even in the middle of winter, many Swedes will go out and walk in the lightest part of the day because they know that moving the body and experiencing the world through different senses is key to lowering the stress response.

The other activities that work well for reducing the stress response are anything that involves hand and eye co-ordination or acts of companionship. Research has indicated that activities involving hand and eye coordination actually repair neural pathways. Sharing time with friends who are experiencing a lower stress response can actually reduce your own anxiety. So what does this look like in practical terms?

Strategies to Treat Acute Stress Response

I’m aware that those who have recently moved to Sweden or other foreign countries do not always have much living space or many friends. So hobbies like car restoration, carpentry or bee-keeping might not be possible. Here are some suggestions for activities that don’t require a lot of space or capital outlay and that you can do alone…

Creative activities that engage the hands and eyes will help you relax and also assist with anxiety and depression. For example: painting, drawing, photography, jewelry making, building things with lego or completing jigsaws, podcasting, making Youtube videos or creative writing. Hobbies like video-gaming, geocaching, collecting antiques, coins, toys or memorabilia, playing chess (even against a computer), learning to program, code or make apps, sewing, knitting, making clothes, cooking, genealogy, learning and playing a musical instrument or learning a language could also take your mind off your worries. If you only have your work or relationship to think about, is it any surprise that your mind has nowhere else to go?

Then there are relaxation treatments such as getting a massage, enjoying a floatation tank, playing with pets (your own or someone else’s), walking in nature, colouring-in books or watching comedy videos on a streaming service. Chilling out is a great way to lower stress response.

And thirdly the companionship of spending time with friends and reaching out to someone you love like a son or daughter or cousin or long-term friend, even if they are in another country, can lead you to feel better. Physically or virtually not being alone is beneficial and it’s amazing how showing interest in someone else can assist you to get out of your head. Try it!

Superman figurine standing in a broken half eggshell

Finally, if you are so stressed up that you are unable to exercise or get into a hobby or reach out to a friend or family member, consider consultating a doctor at the Vårdcentral about medication to assist in the first instance. Some people self-medicate with alcohol or recreational drugs but it is better to get professional support to assist you until you are able to take more steps on your own. Any form of medication is only a short-term fix and does not address the cause of anxiety. The use of prescription medication needs to be monitored by a medically qualified person.

If, after lowering your stress response, you still have a problem that needs to be solved, you can talk to a professional therapist who can guide you through problem-solving strategies.

To make an appointment for coaching, advice, support or therapy, please contact me.

Posted on

Anxiety Therapy in Stockholm: Walk and Talk or Talk and Tea… You Choose!

Stress Meter

Treatment for Anxiety is now attracting the same attention given to Depression over recent years. And it’s no wonder. Many people are unaware that Anxiety is affecting their lives and as a result become confused as to how to better approach their symptoms. Talk therapy can offer new ways of responding to Anxiety, and you don’t even have to do it sitting down!

Expat counselling brings me into contact with a wide range of people and personalities. I meet bankers and barmen, teachers and tradies, researchers, roadies and radio journalists. Some come to Sweden for relationships, some for money and some for recognition. It isn’t easy being an immigrant in Scandinavian culture regardless of how advanced Swedish society seems to be. Relocation, cultural differences and relationships are stressors and how we respond to stress affects how well we adjust and how happy we are.

When people come to me, they have often already researched their symptoms on the Internet and tried to diagnose themselves. So what is actually a stress response has been interpreted as ADHD, or OCD, or Depression, or Aspergers Syndrome, or Bipolar. These are the most common diagnoses people are concerned about. It is quite common for Depression to be preceded by Anxiety. However misdiagnosing yourself with the help of the Internet can mean using an ineffective treatment for the condition or falling into a sense of hopelessness. Some even come to the conclusion they have a genetic fault or biological deficiency that cannot be fixed.

I reckon that most people have come to these understandings because we don’t hear enough about Anxiety and how we can respond more effectively to it. Hopefully that is about to change. However this brings another danger: the idea that there is a ‘quick fix’ to Anxiety. My experience is that those suffering from Anxiety are also susceptible to promises about ‘fast results’ or ‘cures’. Taking medication can sometimes help but some drugs are addictive and only worsen the problem. A promise of complete recovery can be much more appealing than the idea that we might have to work at reducing Anxiety or even learn ways to live with it.

Click Here to Ask a Question or Make an Appointment

How Can I Reduce Anxiety?

Firstly, most people with Anxiety know that it can affect how their physiology works including changing the way they breathe, their heart rate and the feeling of control over their body. But not so many have learned that the reverse is true as well: you can lower physical and psychological Anxiety through consciously changing your breathing, using relaxation techniques and getting back in touch with your physical being. It is much easier to read about these methods than put them into practice. So getting the help of a therapist to try them out can make a huge difference. Let’s talk about the acute stress response of flight / fight / freeze and how important it is to drop out of that if your really want to get a handle on Anxiety.

Mindfulness Book
Secondly, the practice of Mindfulness. Mindfulness is about being right here, right now. Not in the fear of the future or the regret of the past, but physically present in the moment. It is about focussing attention, without judgement, in calmness and clarity. It is not new but at least 2500 years old and it has stood the test of time. Mindfulness offers you a way of observing your feelings and emotions (including Anxiety) without being pushed around by them. It is highly effective but requires work and practice. This is where the therapist or counsellor can support you by explaining the practices of Mindfulness and helping you monitor your progress. If you are interested in reading about Mindfulness and Stress reduction, I recommend A Mindfulness-Based Stress Reduction Workbook available here on Amazon.

Thirdly you can work with your thoughts. This is why Cognitive Behaviour Therapy (CBT or KBT in Swedish) has become so popular. It can be effective but so much depends on how the therapy is undertaken, the relationship between you and the therapist and, most importantly, whether you are outside of the stress response enough for your cognitive capacities to function properly. There are other approaches to working with Thoughts as well. Deconstructing ideas and concepts and working out how the thoughts arose in the first place can be a significant aspect to talk therapy. Again it requires a degree of trust is established between you and your counsellor.

Walking Talk Therapy

I offer a unique approach to working with Anxiety which I call ‘Walking Talk Therapy‘. Of course, you are always welcome to take a comfortable armchair in my consultation room and chat over a cup of tea (including herbal tea), coffee or glass of water. But if you prefer to walk and talk, we can do that and get some exercise at the same time. It is generally well known that exercise helps alleviate many forms of Depression but it can also be effective for Anxiety. This is at least partly because we are using our whole body when we walk and we can work with the breath in different ways as we walk. These are the most effective means to reduce an acute stress response. It can help us to access a more relaxed sense of ourselves, feel more free and clear our thoughts so we have capacity to think differently.

We aren’t all the same and some of us respond better to some Anxiety treatments than others. So apart from face to face appointments in my consultation room and Walking Talk Therapy, I also offer therapy for Anxiety over the Internet through Skype webcam, Instant Message and Email Exchange. So it doesn’t matter where you are in Sweden or anywhere else in the world, through web technology we can communicate and work cooperatively to reduce Anxiety and change your response to stress.

If you are ready to make an appointment or if you want to know more about my availability and fees, contact me now and let’s make a start. There is more information about me and how I work in these pages but if you have any questions I would be happy to answer them directly.

Did you appreciate this blog post? Please consider making a link to it from your site, tweeting it on Twitter or liking on Facebook.

I look forward to hearing from you!

Ash Rehn.

Posted on

Life Coaching in English to Turn Your (Swedish) Life Around

motivation and life coaching in Sweden 2013

Not adjusting to life in Sweden? Worried about your mental health? Can’t concentrate and think you have ADD or ADHD? Struggling with the winter? Don’t let the darkness, Snökaos (snow chaos) or winter blues drive you to depression. Whether you choose to do it in-person or by webcam, you might just need a few sessions of life coaching to get back on track.

Here’s how therapy and life coaching with an English speaking coach and counsellor might make a difference to life in Sweden.

Bollplank, Sounding Board or Reflective Surface

Talking with your partner sometimes is not enough. Sometimes we are just too close to someone to offer a different perspective and it can seem like a lot of pressure if a sambo, husband or wife is the only one to talk with. The Swedes have an expression ‘bollplank’ which in English is akin to ‘sounding board’, someone or something we can throw our thoughts against to test them out. (Literally it is a plank of wood for kicking footballs against). In my work I call it the Reflective Surface.

There are many ways to employ a reflective surface: some people keep a journal or diary, video blog, artwork, cooking, craft… In fact any activity that combines structure and imagination with a product can provide a means to reflect your identity and ideas back to you in a positive, affirming way that supports change. A conversation can also be a reflective surface. In my office I use a whiteboard which is a literal reflective surface and sometimes I use it to hold onto the expressions or words that come up in a session. But even without the whiteboard, meeting with a coach serves the same ends because you hear yourself saying things and the coach can hold onto your words and ask you about them. A life coach can help with:

  • Sharing what has been happening
  • Working out what is important
  • Making goals
  • Following through with intentions
  • Acknowledging and celebrating progress.

If everything seems to be going well for your partner but not for you, don’t take it out on your sambo. Make it you New Years Resolution to get your own ‘bollplank’ and let the relationship be what it should be.

Seasonal affective disorder (SAD)

A lot of people approach me thinking they have ADHD because they can’t concentrate at home or work, or both. And there is a lot of discussion at the moment about ADHD, particularly in Sweden where there is a huge expectation that people are on time, focussed and ‘get with the program’. The norms of behaviour in Sweden are very influential. If you have seen preschoolers being marched around the city in pairs, you will get what I mean. This is a society where, to a large extent, cooperation and compliance are unspoken rules. I mention this because it is important to understand that cultural influence and social expectations can play a part in how we feel and how quickly we adjust.

But difficulty concentrating can also be a symptom of depression. When we feel low, unmotivated, frustrated or insignificant, it can be harder to stay on task. In a way this is our instinct or animal side at work, trying to get our bodies moving again. Movement and exercise to treat Depression has been recommended.

Here are some other signs and symptoms that you might not be alright:

  • You are spending all day inside and not going out at all
  • Mood swings or constant irritability
  • Feeling like a zombie or not feeling anything at all
  • Eating constantly and more than you need to (or a loss of appetite)
  • Drinking alcohol everyday or most days on your own
  • Not engaging with friends
  • Ruminating thoughts, ‘overthinking’ and dwelling on failure
  • Less attention to self care or neglecting basic hygiene (not showering, brushing teeth or changing clothes)

The good news is that you don’t necessarily need a psychologist or to go on medication simply because some of these are present. The benefit of working with me is you can tell your friends / family / sambo that you are seeing a coach for adjusting to life in Sweden. You can even meet me online, over webcam or for instant message counselling if you don’t want to take on the snökaos or you are living in Uppsala, Västerås, Nyköping or otherwise on the outskirts of Stockholm. Likewise if you are in Malmö, Gothenburg or Umeå or somewhere more remote, online coaching means you save the travelling time and can get help from the warmth and comfort of your own home.

Of course, if you are at any serious risk or your health is deteriorating quickly, you should not hesitate to consult a GP.

From Therapy for Depression or Adjustment to Coaching for Life Goals

When life seems to be stuck or falling apart, it can help to talk it over, make a plan and have someone to engage with and help you to monitor progress. A lot of people start to meet with me for therapy around a particular issue and end up feeling better to the point that our sessions become more about coaching and moving forward. Recently I have been speaking with people about:

If you have found me through ForwardTherapy.se price and cost of coaching might not be your main concern. You are probably more interested in finding a professional who understands what you are going through and offers the advantage of sessions in English. But just send me an email (preferred) or call and leave a message for a callback if you would like more information about my fees and payment options.

Engelsktalande Samtalsterapeut (English Speaking Counsellor): A Word For Spouses and Sambos

If you think your partner, wife or husband might benefit from coaching, kognitiv beteende terapi / cognitive behaviour therapy with an english speaking coach (kbt på engelska) or just a bollplank with someone other than yourself, feel free to send me an enquiry. I am used to working with people in relationships where one partner is struggling with culture or climate or relocation adjustment and there is some conflict in the relationship as a result. There is more information here på svenska.

Next year I will be relocating my office from Kungsholmen to Södermalm in Stockholm. But you can make a start now and put yourself on a better track for 2013. Start making your New Years Resolutions.

Write to me and I will send you full details of availability, fees and answer any questions you have. Please let me know if you prefer in-person (face to face in Stockholm) or online consultations.

Posted on

Can Depression that Started in Sweden be Treated with Exercise?

man running

Improvement to mood is one of the most obvious effects of exercise. But can exercise actually be used as a treatment for depression?

An article recently featured in the Stockholm daily newspaper Dagens Nyheter says it can.  Jill Taube, a Swedish psychiatrist, has written a book about how exercise can help to cure mental illness. She points to studies that show the effects of exercise not only last longer than those of antidepressant medication, but physical activity appears to prevent the recurrence of depression better than antidepressants.

Exercise: A Prescription for Depression

Taube’s exercise ‘prescription’ echoes what the health and fitness experts have been saying for at least 20 years: a combination of cardio and strength activities for 30-45 minutes, at least 3 times a week. Obviously those who have not been exercising need to take it easy to begin with and build up to this. But the idea that there is something people can do themselves about depressed mood is great news for those who want to recover from depression and need more hope in their lives (although it might depress the drug companies!).

Antidepressent Use in Sweden, an Increasing Trend

What makes this research so remarkable is that Sweden has one of the highest rates of antidepressant prescription. According to OECD statistics, Sweden has the 3rd highest consumption rate of antidepressants in Europe (after Iceland and Denmark). And antidepressant prescription is on the rise in Sweden. The National Board of Health and Welfare (Socialstyrelsen) has issued guidelines to try to cut the rise of prescribed depression medication and encourage the use of talk therapy. But these changes will take time because the culture around prescribing antidepressants needs to change. A survey of GP attitudes from 2004 indicated that most doctors considered drug treatment with antidepressants alone was effective and sufficient in most cases of depression. Less than half the doctors thought that psychotherapy was required as a complement. This is despite reliable evidence of the effectiveness of talk therapy against moderate depression and the combination of counselling with medication being considered best practice. There is also evidence that effectiveness of antidepressant use really depends on the therapeutic relationship between doctor and patient.

Relief for Anxiety and Depression through Exercising

As a doctor, Taube is concerned with biochemical explanations of how exercise actually works and the article in Dagens Nyheter explains some of this. For the layperson it’s enough to know that it does work. Therapists are familiar with the way depression often goes hand in hand with anxiety (I often describe them as hanging around together, like schoolyard bullies) so it’s no surprise that exercise appears to help relieve anxiety as well.

Taube, who has herself experienced depression, is a dancing enthusiast but explains that other exercise like taking a walk or spin class can give the mind a break from Anxious Thoughts. We know that mental health difficulties can generally lead to poor physical health not only because problems like anxiety and depression stop us from getting out and enjoying life, but because the drugs that are prescribed for them have a slowing down effect on those who take such drugs. So people who are taking medication because they are affected by anxiety, depression and other mental health problems often gain weight and suffer cardiovascular difficulties or musculoskeletal problems because they don’t move themselves as much. Of course it is important to still seek the help of health professionals, particularly if you are experiencing a severe depression or having thoughts of wanting to end your life. Talking together regularly with a doctor, counsellor, therapist or psychologist is a better alternative to just taking drugs on your own.

In 2012 I will be continuing Walking-Talk Therapy  for those who want to have therapeutic and coaching conversations ‘on the go’. Going for a walk together through Rålambshovsparken, along Norr Mälarstrand or around Riddarfjärden is a great physical alternative to sitting down. Of course, if you prefer to talk inside, we can still meet over a tea or coffee in my private consulting room at Fridhemsplan. And for those who are outside of Stockholm or prefer more privacy, online counselling is always available over the internet.

Send me an email or call me on 08-559 22 636 and leave a message if you would like to make an appointment.

Jill Taube’s book “Själ och Kropp” is widely available from book retailers and online, but unfortunately only in Swedish at this stage.

Posted on

Therapy for Winter Depression or Seasonal Affective Disorder (SAD) in Stockholm

candles

Depression? Seasonal Affective Disorder? The cold and darkness of Sweden at the end of the year is one of the hardest issues for expats. For those of us from relatively warm countries (take note Aussies and South Africans) and others who have never lived this far north, the Swedish climate can be a real shock.

In Stockholm in December it is dark by early in the afternoon. I’ve talked to many expats who really struggle at this time of year. Some have even internalised the problem and have started to think they are depressed or have seasonal affective disorder (SAD). Actually, it is really normal and natural to have trouble with the Swedish winter even if you have been here a long time. I’ve gathered the advice of a range of expats and long term visitors to Sweden who I have met in my counselling work as a therapist. Here are their practical suggestions.

1. Get Active

Jawbone Up BandIt’s natural to not be as active at this time of year but it’s also good to still move your body. Too cold outside? Try training indoors. Friskis och Svettis offer lower cost fitness memberships that include classes for around 3000 crowns a year (even less if you are a student). That’s not even the cost of 1 glass of wine each week! And you don’t have to be particularly athletic to get something therapeutic out of a gym. Try a 30 minute brisk treadmill walk while listening to your favourite music on an iphone or mp3 player. Taking in the scenery of everyone else working out while you go at your own pace can make you feel alive again. Get a Jawbone and set a goal of 10,000 steps a day on your Jawbone. There are plenty of sports you can do in winter as well, like indoor volleyball and swimming. This is the time of year that hot saunas are really appreciated.

2. Rug Up

Feeling colder can make a difference to your mood so it is worth making the effort to be as warm and cosy as you can when you are walking around outside. We lose most of our body heat through our extremities so pull on a wooly hat that covers your ears (called a mössa in Swedish), gloves, warm footwear and a scarf. Have you discovered the advantages of long underwear yet? A decent winter coat is also helpful of course.

3. Go easy on the grog (and the glögg)

The end of the year is a time for celebration but keep in mind that alcohol is a depressant. Bottled spirits tend to lift our own spirits for a short time but the after effects can pull us down the next day or for several days after a few too many. Drinking more than usual will lead to swings in mood and, in the absence of other helpful strategies, some people develop a dependency on alcohol that can create real problems for them, their partners and families (and I am not referring to Systembolaget being closed on a Sunday). Other ways of picking yourself up include exercising regularly, spending time with friends, attending expat group events and…

4. Getting yourself into the light

phillips wake up lightFortunately Stockholm is not completely dark in winter (some places in Sweden are). But the daylight doesn’t last for long. Make sure you make the most of the light and walk around in it during the day if you can. There is some evidence that even a few minutes a day direct daylight on exposed skin (i.e. your face) can make a difference to your physiology and mood. It costs nothing but your time (most of which involves putting on and taking off your warm clothes). Some people use wake up lights and special desk lamps that reproduce the tone of daylight to enlighten their winter days. For example, the Philips Wake-Up Light (available here from Amazon) has a number of settings to replicate sunrise and and even a selection of natural sounds.

.

5. Make plans and look forward to them

Fellow expats agree there is nothing like a break for a week or two somewhere warm and sunny to change your perspective. Swedes know the advantages of travelling during the darker months and flock to the Canaries (no pun intended!), Egypt and even farther destinations like India, Thailand and Vietnam during December and January. Book your tickets early to get the cheap deals. If you don’t mind the snow, there are some great ski-fields within Sweden. Or you can jump on a party boat to Helsinki, Tallin or Riga. If you can’t afford the time or cost of getting away, make plans to do some exotic activities at home or treat yourself to some special meals. Apparently the restaurant Koh Phangan on Skånegatan makes you feel you are really in Thailand.

6. It’s okay to hibernate a little

Winter is a time of closing down in contrast to the expansiveness of summer. In many ways we have lost touch with the natural rhythms that we see in the animal world. So what if you want to sleep 10 hours instead of 8? That’s how it goes with the cold and darkness. You aren’t depressed and you don’t need medication just because you don’t feel like going out and want to stay in bed more than usual. Lower your Expectations and stop giving yourself a hard time. You can make up for it in the Spring. That brings me to…

7. Embracing the experience

Canon CameraIf you can’t beat it, make the most of it. Not all the Swedes take off to sun and sand in wintertime yet they still manage to stay sane and get on with their lives. It might take some time to get the knack of it but those who emigrated to Sweden a number of years ago tell me that there is something to be said for embracing the climate at this time of year. They have taken up photography or cross-country skiing (even with the skis that use little wheels when there is no snow), planned Melodifestival parties, visited the Christmas markets, lit up their apartments with small candles, played and recorded music, painted, drawn, read and written books. The Swedes are a nation of creatives. Even if you just document what you are seeing or hearing around you and how you are feeling in a journal or blog you will be in the company of many who have gone before you in the great musical, literary and artistic traditions of Scandinavia.

8. Remember: It will pass!

From 22 December the nights are shorter and the days start to get longer. When the snow arrives, it can make a difference as well, reflecting daylight or streetlights and generally making everything a bit brighter. Many people do find January is the worst month for them simply because they have endured the darkness and low temperatures for so long. So even getting a sense of the length of winter can help and this often happens for expats once they have been in Sweden for a couple of cold seasons.

If being in Sweden has lost its purpose for you at this dark time of the year, maybe it is time for a meaning-recovering conversation over a hot cup of tea or coffee. Narrative therapy and other collaborative counselling practices can provide you with the opportunity to reconnect with your motivation and find a new lease of life to last through winter. If you want some practical help, together we can construct a plan or strategy to get you through to lighter times. Contact me through the website or call and leave a message on 08-559 22 636 if you would like to make an appointment.

Thanks to Elin, Steve, Evelyn, Barbara, Marie, Matthew, Janet, Paul and Rob for their contributions as well as to all my clients who have found or are finding their own ways of dealing with the darkness and cold.

Posted on

Adjustment to Life in Sweden and Therapy in English

Image of a man with stress associated with cultural adjustment

For most expats, relocating to Sweden means adjusting to a different culture. Reactions associated with the stress, uncertainty and the upheaval of relocation to another culture are very common for those from English speaking countries. These reactions can include experiences of anxiety, withdrawal, low mood, depression and other mental health difficulties.

In my therapeutic work with people who have moved to Sweden, we often talk about how unexpected these reactions were. After all, Sweden appears to be an orderly place and most people, particularly younger people and those Swedes living in the large cities, speak English. At first it was easy to imagine that life here could be easy and that it would not take long to settle in.

But the expats I talk with tell me they were unprepared for the differences in culture and climate they encountered. They describe low mood, difficulty sleeping, anxious thoughts or constant worries as well as the impact of such feelings on their relationship with partners.

Some people confess a lack of energy or enthusiasm or say they are finding it hard to enjoy life. Some people increase their use of alcohol to help them manage these feelings then find drinking causes further problems or takes them away from what they want from life. Occasionally people tell me they have an unexplained sense of panic they want help to overcome.

So what can you do if you are experiencing difficulty adjusting to life in Sweden?

5 Ways to Take Action and Get Help to Adjust to Living in Sweden

If you are struggling with feelings associated with depression or anxiety after moving to Sweden, here are a few things to keep in mind.

1. Share your feelings

Talk about your feelings instead of bottling them up. Trying to contain or hide emotions can be useful at times but, when they aren’t released, emotions can become explosive or leak out in inappropriate situations.

2. Connect with others

Talking to your girlfriend or boyfriend or sambo might not be enough. The emotions around cultural adjustment can also be a pressure on relationships so it is important to share your experiences with people other than your partner. The language barrier can be difficult but there are also a number expat groups, particularly in Stockholm. Remember that there are plenty of others who have been through similar hard times after moving to Sweden and if you can connect with them it can be helpful to hear other perspectives on how to make it through.

3. Exercise regularly

Particularly as it gets colder, the freezing temperatures and darkness can have us slowing down, staying inside and not being as active. But thoughts and emotions and even sleeping patterns can be positively affected by physical activity. Whether it is bodypump or working out at the gym, football, a regular yoga class, swimming or just a long, brisk walk everyday, keeping up exercise can help.

4. Try to find balance

If you are indoors a lot, make sure you get outside regularly. If you are only spending time with your partner or on your own, make an effort to engage with others. If you are working or studying, give yourself some downtime doing things that are fun or relaxing. If you aren’t working or studying, look into some volunteer work to give yourself a regular meaningful activity.

Trying to adjust to a new culture sometimes has us putting most of our energy into the familiar aspects of our lives but this can result in imbalance. Generally, the Swedes understand balance through the concept of ‘lagom’ and will be more understanding if you tell them you are trying to find balance in your life.

5. Do something today and stop delaying

The most important thing, in my professional experience, is to start to take action right now and not just hope the feelings will go away. They might go away, in time, but they are more likely to disappear when you are expressing how you feel, involved in activities with others and looking after your body and mind.

If you are stuck, meeting with a counsellor, coach or therapist is one way to get on track with the changes you are making. Make a start today on doing something to improve your life in Sweden. Call me now on 08- 559 22 636 or send an email through the contact page. Usually we can meet within a week.

Posted on

3 Advantages of Counselling in English in Stockholm

rushing for the trainAnyone trying to find an English speaking therapist in Stockholm has a story why he or she moved to Sweden. When people email or call me about my therapy services they often want help with couples counselling, family difficulties or work issues and career direction.

 

Counsellors working with expats in Stockholm know living in a foreign culture is stressful and are aware of the difference it can make to access counselling in English.

 

1. It’s important your therapist understands you

Often when people start talking and opening up with me about the difficulties they experience, their problems start to ease and even to ‘dissolve’ in the conversation. Sometimes these conversations are about recovering tools and skills used in the past. This is why it is so useful to meet with someone else who is a native English speaker. The experience of therapy is better when your therapist understands the expressions, subtleties and nuances of your language as well.

Professional counselling is more than just listening and a good therapist should be able to ask you questions that will open up new perspectives and encourage you to think in different ways. But just ‘getting it off your chest’ is a start and can lead you to feel better, more motivated and more capable of using skills and tools for dealing with anxiety, depression and changes in mood.

 

2. Nothing beats experience

The problems people experience after moving to Sweden are not always attributable to just one cause, but can be a result of the interaction between several factors including the climate, Swedish cultural differences, family expectations, relationship issues or adjusting to life as an expat. Having myself relocated to Stockholm from an English speaking country I relate personally to the challenges of living in Sweden.

Resolving psychological matters is not always straightforward but my professional experience is that talk therapy and other appropriate treatment usually results in finding new ways forward. This is the power of therapeutic conversations: the possibility to make new meaning out of situations where you have felt stuck or lost or hopeless.

 

3. More options than the Swedish healthcare system

Sweden has one of the best public healthcare systems in the world. However it isn’t perfect and can be slow, bureaucratic and offers little choice of psychological treatment other than a limited course of CBT (cognitive behaviour therapy) or perhaps a psychoanalyst who is selected for you. Deciding to meet a private English-speaking therapist means you can choose the approach that suits you and, most importantly, shop around to find a practitioner you like and can relate to.

If you are making the transition to living in Stockholm, or even if you have been here for some time, the freedom to attend counselling when and how often you want might be important to you. Having flexibility around your appointments and not having to queue for treatment can help you to cope and be a factor in your recovery. I always offer to work in with other health providers where appropriate and this is another benefit of using a private therapist who works primarily in English.

 

Available for all English speakers

Whether you are Australian or from New Zealand, British, Irish, South African, Canadian or an American from the US, commencing therapy, counselling or coaching with a qualified professional who speaks the same language can avoid the limitations of the public health services.

  • If you think you might be suffering from SAD (seasonal affective disorder), anxiety, depression, cultural adjustment, drinking problems or stress…
  • If you want one-to-one therapy, counselling for a relationship as a couple or as an individual…
  • Or if you are just looking for a qualified person to be a sounding board’,

I welcome you to contact me and discuss the possibilities of working together in Stockholm.