Myira Khan Counselling

BACP Accredited Counsellor and Supervisor in Leicester and Online

Telephone: 07864 523 545

Email: myira @myirakhancounselling.co.uk




Counselling in Leicester & Online for Adults, Couples, Children & Young People

Couples Counselling (relationship/marriage guidance) in Leicester & Online

Online Counselling for Adults, Couples, Young People/Adolescents/Teenagers

 (via Skype, Telephone or Email)

Islamic Counselling Service available (Leicester & Online)

Clinical Supervision for Counsellors /Psychotherapists (Leicester & Online)

Telephone: 07864 523 545                      Email: myira@myirakhancounselling.co.uk


What can I talk about in Counselling?

Topics you can bring to your session:
Anxiety
Abuse
Affairs / Betrayals
Anger / Anger Management
Bereavement / Grief / Loss
Bullying
Chronic Fatigue Syndrome / ME
Couples Counselling/ Relationship Therapy/ Marriage Guidance
Depression
Disability
Divorce / Separation
Domestic Violence
Eating disorder
Low self-esteem
Relationship difficulties
Mental Health Issues
OCD
Personal Development
Personal and Family Conflict
PTSD
Self-harm
Self / Identity
Spirituality / Religion
Stress
Trauma
Work related issues
or other concerns.
Mail: mymail@mailservice.com
Phone: +44 1632 96099

How can Counselling help me?

Counselling offers:

A private, safe and confidential space to talk about, explore and understand your concerns, issues or difficulties.

Working with a qualified and experienced award-winning BACP Accredited Counsellor (BACP Registered).

A choice of counselling for individual adults, couples, children or young people / teenagers / adolescents (working with clients aged from 3 years old and up).

A choice of face to face counselling in Leicester or online counselling sessions (via Skype, email or telephone).

A choice of weekday, evening or weekend appointments.

No waiting list for your first appointment.

Option to access the Islamic Counselling service (face to face sessions in Leicester or online).

How do I start Counselling?

To start Counselling:

You can book in for an initial session, which will last for 50 minutes.

This session will give you an opportunity to meet with Myira and identify your concerns.

It will also give you a chance to experience working with Myira in a session.

There is no obligation after the initial session to book in contracted counselling sessions.

Contracted counselling sessions will last for 50 minutes, on the same day and time, on a weekly basis.

To book your initial session:

Telephone: 07864 523 545

Email: myira@myirakhancounselling.co.uk


Business Hours:

Mon, Tues, Thurs, Fri:   9am - 8pm

Wed:                            9am - 12pm

Sat, Sun:       By Appointment Only


Clinical Supervision (Leicester and Online)
 
Supervision is available to trainee & qualified Counsellors and Psychotherapists.
Supervision can be accesed either face to face in Leicester or online via Skype.
Supervision fees are £40 per hour (or £60 for 1.5 hours of monthly supervision).

To contact Myira, please email: myira@myirakhancounselling.co.uk or phone on: 07864 523 545.


Guidelines For Emergency Contact

Face to Face and Online Counselling cannot provide an emergency service for clients.

If you are currently experiencing an emergency or major crisis and were considering serious self-harm, it is vital to get immediate help.

This could include contacting your GP or your nearest A&E service.

You could also contact the Samaritans on 08457 90 90 90 or email jo@samaritans.org (emergency email support).

All personal information disclosed will be kept confidential and not used for any purposes other than a counselling record. 


By Myira Khan 30 Oct, 2016

Dealing with the winter blues and SAD (seasonal affective disorder)


So the clocks have been changed and we now find ourselves entering a time of shorter days, longer nights, cold and chilly weather.


For some of us the shorter daylight hours can have a major negative impact on our mood and well-being, leaving us feeling sad, depressed, grumpy, lethargic or generally out of sorts. This can leave us wanting to hibernate, with thoughts of cuddling up on the sofa, under a duvet sofa, in front of the TV until Spring.

 

This is known as Seasonal Affective Disorder (or SAD). It is the impact of the shorter daylight hours and lack of sunlight upon our mood, leaving us feeling depressed.

 

Approximately 21% of the UK population suffer from the milder symptoms of a change in mood without serious affects, known as the ‘winter blues’.

 

A further 8% of the population suffer from SAD, which impacts on everyday functioning and causes symptoms such as depression, over-eating, poor social functioning, anxiety and lethargy and can have a serious impact on the person’s work, social life and relationships. A diagnosis of SAD usually occurs after 3 consecutive winters of experiencing a combination of the symptoms.

 

Thankfully, there are some simple, practical steps we can all take to keep our wellbeing on track during this time, whether we suffer from SAD or the winter blues.

 

Exercise: Bad weather and lack of daylight can be easy excuses not to exercise. However exercise can help to lower our stress levels and improve our mood, so don’t let the weather or early nights put you off. This can be a time to switch to activities such as yoga, swimming or the gym, where the bad weather or daylight won’t as easily demotivate you as getting outside for a walk/run or bike ride.

 

Get outside: Lack of daylight hours and the early nights can dramatically impact upon our mood, energy levels or motivation. Although we may be put off to exercise outdoors we can still help our mood by spending some time each day outdoors and in the natural daylight. This could be going for a short walk or spending some time in the garden.

 

Get a SAD light lamp: Some people find the use of a SAD light lamp during the winter months to be effective. The lamp effectively replicates sunlight by producing the bright white light lacking in natural daylight over the winter months. The bright light helps to regulate hormones, which affects our waking/sleeping energy levels as well as our mood, helping us to feel less depressed or lethargic.

 

Maintain a healthy diet : It can be easy to turn to warming winter ‘comfort’ foods as well as indulging in rich foods and drink over the festive period. Whilst this can feel ‘good’ or ‘soothing’ to us, it is important to maintain a balanced diet, which includes a balance of all food groups, rich in fruit and vegetables and low in fat and sugar. This can help us to feel energised as well as making us less susceptible to colds and viruses which are more common over the winter months.

 

Keep socially active: Keep up with your social activities, hobbies and interests. Make an effort to stay in touch and meet up with family and friends. It can be very tempting to head straight home after work and tuck yourself up on the sofa in front of the TV for the evening or stay indoors all day, particularly when the weather is cold and there is a lack of daylight. Make the most of the opportunity to socialize and spend time with others. This may include making new friends through a group activity such as a reading group, sports club or adult education classes/workshops. Adult education colleges hold one-off classes or introductory courses, which allow you to learn or try out a new skill, whilst meeting people and making new friends at the same time.

 

Talk about it : If the winter nights, lack of daylight or bad weather are affecting your mood, you don’t have to keep this to yourself. Share how you feel with your partner, family member or friend (someone who you feel safe or comfortable talking to). You may find this supportive and can help to lift your mood.

 

Treat Yourself: If you find yourself homebound and not able to spend time outside or with others, this doesn’t mean you can’t plan fun activities. Do something indulgent for yourself – have a warm and relaxing bath, read a book or watch a favourite movie – or even start a new project/hobby. This can help alleviate feeling isolated or ‘stuck’ indoors.

 

Seek professional help : The start of winter can have a significant impact on our mood and well-being. It may lead to a form of depression called Seasonal Affective Disorder (SAD). Counselling/therapy can help and support you by providing a safe, confidential space to explore your feelings and concerns as well as supporting you through this time of the year. You can access therapy through your GP, your school /workplace or you can access it privately.  

 

Author - Myira Khan (Counsellor)


About Myira:

Myira Khan is an Accredited Counsellor in Leicester providing both face to face and online counselling through her private service: www.myirakhancounselling.co.uk

Myira was awarded the Deputy Prime Minister's Mental Health Hero Award in February 2015 (the East Midlands regional winner) and went on to be announced as a Woman of the Year 2015.

Myira is the Founder of the Muslim Counsellor and Psychotherapist Network ( www.mcapn.co.uk ) which supports Muslim counsellors throughout their training and career development as well as working to end stigma and break down barriers around mental health within BME and Muslim communities.

 

Myira Khan Counselling www.myirakhancounselling.co.uk

Muslim Counsellor and Psychotherapist Network www.mcapn.co.uk

By Myira Khan 18 Jun, 2016

Coping with Father’s Day.

 

Father’s Day can be a special day of celebration with your father or as a father but what if this day reminds you of the difficult relationship you have or have had with your dad? What if your father is not around or has passed away? There is an expectation that it is a happy time for everyone, but for some it’s a time “to get through” and endure, with a longing for things to get back to the ‘normality’ of everyday.

 

Father’s Day can trigger a wide range of intense feelings, for a variety of reasons, such as the loss and grief from a father’s bereavement, separation from dad due to geographical distance, parent’s separation or breakdown in our relationship with our dad. The day can bring an intense spotlight on the nature of our relationship with our father.

 

If Father’s Day is difficult for you, give yourself support and self-care, to help you through the day.

 

Here are some tips on how to survive and cope with Father’s Day:

 

·         Honour your feelings: Recognise and acknowledge your genuine feelings. All feelings are real and your experiences are valid and important. Just because feeling sad, hurt or angry is not reflected in the media or ads does not make them any less real or important.

·         Express feelings creatively: By keeping a journal, writing a letter to your father or child, or creating a photo album/ memory box with keepsakes of your loved one supports expression of feeling.

·         Plan ahead: Find ways to support yourself by planning what to do on that day, such as an activity which honors your genuine relationship and feelings. This could be visiting a shared memorable location or carrying out a family tradition, if the day is about honouring a deceased loved one.

·         Decide what is best for your own self-care: If the day brings up feelings of a difficult or painful relationship, choose and decide what you want to do on the day itself, which is best for your self-care, rather than what is expected of you. Choose if or how you want to spend the time to celebrate the day with your father.

·         Talk about it : If the day is affecting your mood, you don’t have to keep this to yourself. Share how you feel with your partner, family member or friend (someone who you feel safe or comfortable talking to). You may find this supportive and can help to lift your mood.

·         Treat Yourself: If you feel that the day will leave you feeling left out of the celebrations, this doesn’t mean you can’t plan fun activities for yourself. Do something indulgent – have a warm and relaxing bath, read a book or watch a favourite movie – something that is comforting and nurturing for your own well-being.

·         Avoid social media: It can sometimes feel that other people’s lives are splashed all over Facebook, Twitter, Instagram etc and on Father’s Day  this can be felt more acutely, as we can be overwhelmed with seeing how other people are having the ‘perfect’ day amongst their family and loved ones. This can lead to comparisons between our internal feelings of loneliness, sadness or loss and other people’s external images of their happiness and joy, which may lead to feeling worse about our experiences and relationship. By limiting/avoiding social media sites, this can help to prevent the comparisons between you and others.

·         Seek professional help :   Most importantly this is a time to take care of your wellbeing and to keep yourself safe. If the day or your relationship with your father triggers painful feelings, which are overwhelming or difficult to cope with, seeking the help of a counsellor or psychotherapist could be extremely useful to support and help you work through your relationship.

 

Author: Myira Khan - Counsellor

 

About Myira:

Myira Khan is a qualified counsellor in Leicester providing both face to face and online counselling through her private service: www.myirakhancounselling.co.uk .

Myira was awarded the Deputy Prime Minister’s Mental Health Hero Award in February 2015 (the East Midlands regional winner) and went on to be announced as a Woman of the Year 2015.

Myira is the Founder of the Muslim Counsellor and Psychotherapist Network ( www.mcapn.co.uk ) which supports Muslim counsellors throughout their training and career development as well as working to end stigma and break down barriers around mental health within BME and Muslim communities.


By Myira Khan 01 Jun, 2016

Walking for Mental Health and My Walking Challenge for 2016

 

We all know that waking is good for our physical health but it is also great for our mental health and there is no better time to look after ourselves and start some self-care than now.

 

There are so many benefits of walking, including:

 

·        Helping to collect your thoughts.

·        Releasing endorphins which lift your mood, with 88% of people seeing an overall improvement in mood after going for a walk (according to a study by Mind).

·        Reducing your stress levels.

·        A soothing activity which reduces anxiety and depression.

·        A fantastic natural anti-depressant shown to be as effective as anti-depressant medication for treating mild to moderate depression.

·        Walking with someone else or in a group can help to overcome feelings of loneliness.

·        Helping you to be physically fitter and can be a positive step towards greater self-confidence and positive body image.

 

Walking also gets us out into nature and can be a very therapeutic and spiritual experience. Walking for me feels as if I’m on holiday where I start to immediately feel more relaxed and stress-free, as if I am miles from home, from work, or from any stress I have. For me walking is a process of being in the moment, being mindful of my environment, and letting go. It’s a tranquil and spiritual experience for my mind, body and soul.

 

And there has been no better time for me to start walking again as we’ve just had National Walking Month and there were plenty of amazing walks to choose from. I’m also spoilt for choice as I’m near to both Rutland Water and the National Forest, and I have had the pleasure to visit both during the past few weeks, so it’s been the perfect opportunity to get outdoors and explore the wonderful nature right on my doorstep!

 

Walk 500 miles Challenge


To keep me motivated on my walks I’ve signed up to the #walk 500miles challenge (set by Country Walking magazine) to walk 500 miles (between 1st May until the end of 2016). This should help me to clock up the miles and get me out to as many different beautiful walks and scenery as possible!

To find out more information about the #walk500miles or #walk1000miles Challenge or to sign up to the challenge yourself, see here for further details: https://display.engagesciences.com/display/container/d/f28d4b95-c6e6-4d45-a9bf-ce6e8dd5a2df/details

 

I will be blogging my #walk500miles Challenge progress throughout the year, so you can also check out where I’ve been walking, photos of my walks, how far I’ve managed to walk each week and how it’s felt! If you are doing a walking challenge or any other challenge/project for your own self-care and mental health, I would love to hear about it! #walkingformentalhealth #natureastherapy #walk500miles


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