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July 25, 2019

Sleep and depression are closely interwoven. Lack of sleep and sleeping too much are both known to co-occur regularly with depression. It is natural to wonder if these sleeping problems are a cause or a symptom of depression.

The intricate relationship between sleep disturbances and depression can make it hard to say exactly which comes first. Research points to sleep problems and depression as being mutually reinforcing; sleep issues can be a risk factor for depression and a symptom of the condition.

In this guide, you’ll find an in-depth discussion of the connection between depression and sleep. We’ll review the key background, including the different types of depression, and review how mood disorders may be treated. We’ll also delve into how sleep and depression are linked and how improving sleep can play a role as part of a strategy for preventing and managing depression.

What is Depression?

Depression is a feeling of sadness or melancholy. People commonly describe depression as “the b...

July 24, 2019

Getting nervous or worried is completely normal, but for a significant number of people -- nearly 40 million adults in the United States, or roughly 18% of the population -- anxiety doesn’t relent and can negatively affect nearly every aspect of their well-being.

When this anxiety is overwhelming, a person may have an anxiety disorder. Anxiety disorders can take many forms and represent a complex set of conditions. Anxiety and sleeping problems frequently occur together: research indicates that anxiety harms sleep and that lack of sleep can contribute to anxiety.

This guide helps to untangle this topic and covers what anxiety is, the different types of anxiety disorders, how these conditions impact sleep, and tips for improving sleep and managing anxiety.

What is Anxiety?

Anxiety is a feeling of worry, nervousness, or fear, and in many situations, it is completely normal. In anxiety disorders, though, these feelings do not go away and may worsen with time, leading to negative impacts on a...

July 22, 2019

The more we learn about sleep, the more we realize how central it is to our overall wellness.

While we all know that sleep plays a big role in our health, the specifics sometimes get lost in the shuffle. As researchers have investigated particular elements of sleep and health, the link with mental health has become increasingly apparent.

Studies have demonstrated a clear connection between mental health and sleep. According to Harvard Health, chronic sleep problems plague between 50% to 80% of mental health patients but only 10% to 18% of adults without mental illnesses.

Sleep issues can include reduced total time spent asleep, fragmented sleep, and sleeping too much, and these problems can be associated with a range of psychiatric conditions.

While the connection between sleep and mental health is undeniable, the exact relationship is complex and still not fully understood. Traditionally, sleep problems were understood as symptoms of mental health conditions, but it appears to not be so s...

June 29, 2019




For victims of past trauma or abuse, by far the most difficult thing to manage, is a marriage or close relationship. But we MUST be realistic about this. It will do us no good to try and minimize, justify or rationalize why we should stay in a partnership if it is clearly having a negative effect on us. We need to face the facts. Is this relationship working? Is this relationship causing us confusion, stress, anxiety, worry or fear? Are we clinging on to it because we simply don’t want to hurt the other person’s feelings? Are we maintaining this relationship for financial reasons? Are we hanging on because we are terrified of being alone, or because we don’t want to admit that this relationship is not working for our benefit? Are we afraid of being judged by others? Are we too needy? Are we clutching at an illusion of our own making, writing a script of a bright and beautiful future together when in fact the rea...

May 31, 2019

Recovery from alcoholism means a change of mindset and it is usually the case that some serious life decisions need to be made. We alcoholics are by and large overly sensitive and letting go of people, places and things in our lives is uncomfortable to say the least, but it could mean the difference between staying sober or staying drunk. If we cling on to our old habits, behavioural patterns, reactions and responses, we stand very little chance of maintaining sobriety. Our personalities, amongst other things, need to change.

So, how do we let go? It basically means that the thoughts in our head need to alter. During early sobriety, we are all scared, vulnerable and needy. We are entering into new territory and we do not know what’s on the other side. Often, we will cling on to toxic situations in our lives, being a case of “better the devil we know than the devil we don’t”. This is dangerous alcoholic thinking and will keep us drunk in our minds, if not in actuality. Remember, being so...

August 29, 2018


1. Stay active.

Regular exercise is good for your physical and emotional health. Regular exercise works as well as medication to ease anxiety for some people. And it’s not just a short-term fix; you may experience anxiety relief for hours after working out. Just don’t overdo it. 15 – 30 minutes of muscular and cardio-vascular exercise each day should be enough.

2. Don’t drink alcohol.

Alcohol is a natural sedative. Drinking a glass of wine or a finger of whiskey when your nerves are shot may calm you at first. Once the buzz is over, however, anxiety may return with a vengeance. If you rely on alcohol to relieve anxiety instead of treating the root of the problem, you may develop alcohol dependence.

3. Stop smoking.

Smokers often reach for a cigarette during stressful times. Yet, like drinking alcohol, taking a drag on a cigarette when you’re stressed is a quick fix that may worsen anxiety over time. Research has shown that the earlier you start smoking in life, the hig...

August 12, 2018

I’m usually a very private person and I hardly want people to know my story but I’m hoping by telling what I went through and what I’m still going through,I can save a life and make someone speak out.Let me start by telling you why I decided to speak out,So this beautiful woman on the pics took her life earlier this month as a result of the pain and trauma she was suffering after being sexually abused😭.

I don’t know her but I cried because I know exactly how she felt like.As a child a family friend sexually abused me for years,I spoke out when it first happened and everyone never believed me,he was so well loved in the community that I was made to be the bad kid so I kept quiet and he kept having his way with me for years.I grew up moved away from him and lived my life until I started having flash backs,I remembered everything as if it had happened yesterday,I didn’t understand why I was feeling this way,I self harmed and thought about suicide until I decided to get help and speak out....

July 6, 2018

Struggling With Recovery?  PUBLIC HEALTH ALERT


Are you feeling tired? Are you overly stressed? Are you counting the days as they go by? Nobody said recovery was going to be easy, as it’s a long-term process that involves creating a new life free from the risk of relapse. However, while traditional therapies have their merits, they may not go all the way in reaching the sense of well-being and purpose needed to reinvent yourself. If you’ve been down in the doldrums for too long, here are some ways to give your efforts a boost.


You’ll get the blood flowing, along with endorphins, dopamine and serotonin. These feel-good hormones create a buzz following intense exercise that leads you to seek a more physically rewarding high than drugs or alcohol could ever produce. What’s more, scheduling workouts in between going to work and support-group meetings adds useful structure to what was once a chaotic lifestyle, keeping you away from temptation and on the right track to wellness.


April 28, 2018

Every minute of every day, your body is physically reacting, literally changing, in response to the thoughts that run through your mind.

It’s been proven over and over again that just thinking about something causes your brain to release neurotransmitters, chemical messengers that allow it to communicate with parts of itself and your nervous system. Neurotransmitters control virtually all of your body’s functions, from hormones to digestion to feeling happy, sad, or stressed.

Studies have shown that thoughts alone can improve vision, fitness, and strength. The placebo effect, as observed with fake operations and sham drugs, for example, works because of the power of thought. Expectancies and learned associations have been shown to change brain chemistry and circuitry which results in real physiological and cognitive outcomes, such as less fatigue, lower immune system reaction, elevated hormone levels, and reduced anxiety.

In The Intention Experiment: Using Your Thoughts to...

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One 2 One Therapeutic Support is an international organization, offering help to clients worldwide through online sessions and also personally at our physical location in Cape Town, South Africa. All qualifications are under the auspices of the MHCPC (Manor House Centre for Psychotherapy and Counseling) and the BACP (British Association for Counseling and Psychotherapy) in The United Kingdom and Great Britain. MHCPC UK registration no. 1131804.

We do not have a South African Registration.

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