FD Consultants Psychosocial Support and Trauma Specialist Services

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Resources and downloads

Here at FD Consultants our values are compassion, creativity, congruence and community. We believe in working and walking alongside individuals and organisations empowering them to find their own solutions and we strongly believe everyone can recover from mental health challenges with the right help and support. We are approachable, calming and responsive in our methodology.

We have therefore created this page to share mental health and wellbeing information resources aimed at organisations, individuals and management teams. To download any of the resources, simply click on the links.

Resources. RedundancyManager

If you are a manager having to make members of your team redundant, it is important to be aware of the multiple challenges you may be facing and to look after yourself. Enforced change means that many of the things you are facing will be beyond your control. However, there will be some aspects that you can influence. These are things you can do in order to aim for a 'good enough' ending with staff who will be leaving, and an optimally smooth transition for those who will remain within your team.

Managing Restructure & Redundancy - Guidance for Managers

Resources. RedundancyStaff

Have you been informed your role is to be made redundant, or are you aware that your organisation is restructuring and that jobs are likely to be lost as a result? Perhaps voluntary redundancy has been offered to you as an option? If any of these issues are present in your working life right now, you are likely to be experiencing a range of emotions, alongside having practical concerns about the future.

Facing Restructure & Redundancy - A Guide for Staff

Resources. Suicide2

It can be hard to know how to talk to someone who has been bereaved, we often worry about 'saying the wrong thing' or upsetting that person by reminding them of their loss. If someone close to you has been bereaved or affected by suicide this fact sheet provides relevant information, and also details of where those bereaved or affected by suicide can access further support.

Supporting Someone Bereaved or Affected by Suicide

Resources. TraumaManagement

Over the last 12 years I have seen an increase in the demand for trauma therapy. It is essential organisations have a thorough and well-rehearsed critical incident plan, which needs to incorporate a ‘Trauma Management Programme’ (Dunkley, 2018). In this information sheet I explain what a trauma management programme should include and provide advice on how to set one up.

Trauma Management Program for organisations

Resources. TraumaSupport

Dealing with a traumatic event can be very difficult, as these events can often overwhelm us, and reduce our ability to cope with the stress they cause. Added to this is the longevity of the traumatic responses that, in some cases, can be felt for months, or even years, after the event. If you feel traumatised, this information sheet provides 10 tips for supporting yourself after a traumatic event.

Trauma Support Resource Sheet

Resources. TraumaSymptoms

Trauma is defined as the emotional response someone has to an extremely negative event. While trauma is a normal reaction to a horrible event, the effects can be so severe that they interfere with an individual’s ability to live a normal life. While the causes and symptoms of trauma are various, there are some basic signs of trauma that you can look out for.

Trauma Symptoms Resource Sheet

Resources. BurnOut

Burnout is one of those road hazards in life that high-achievers really should be keeping a close eye out for, but sadly - often because of their “I can do everything” personalities - they rarely see it coming. Because high-achievers are often so passionate about what they do, they tend to ignore the fact that they’re working exceptionally long hours and taking on exceedingly heavy workloads.

Recognising and Recovering from burnout

Resources. BACPCover

Fiona is very proud to have had an article published in the BACP Workplace Magazine about the RESPECT model. Relentless exposure to our clients’ traumatic material is a risk to our health so in this article Fiona outlines a resilience toolkit for those carers most at risk of vicarious trauma. This article appeared in the July 2018 issue of BACP Workplace, which is published by the British Association for Counselling & Psychotherapy. 2018©

BACP Workplace Magazine Article

Resources. PhyscArticle

Fiona is very proud to have had an article published in The Psychologist Magazine where she discusses her book Psychosocial Support for Humanitarian Aid Workers: A Roadmap of Trauma and Critical Incident Care and why she become a specialist trauma counsellor.

This article appeared in the February 2019 issue of The Physiologist Magazine©

The Psychologist Article

Podcast: The Role of Community in Trauma Therapy

In this excellent podcast interview Trauma Therapist Fiona Dunkley is interviewed by the Arukah Network and shares her knowledge of some of the keys to trauma recovery.

Fiona has worked with communities hit by terrorism, citizens in post-conflict countries, firefighters and sexual assault survivors. In this interview she discusses the role that community can play in helping people overcome their trauma.

We hope you enjoy listening!

Mindfulness Exercise Series: Breathing & Relaxation

More than ever, people are talking about mindfulness. But what is it and how could it help you? Mindfulness can help you manage your wellbeing and mental health. It can enable you to:

✓ feel less overwhelmed
✓ improve your sleep quality
✓ positively change the way you think and feel about your experiences (especially stressful experiences)
✓ increase your ability to manage difficult situations
✓ make wiser choices
✓ reduce levels of anxiety
✓ reduce levels of depression
✓ reduce levels of stress
✓ reduce the amount you chew things over in your mind
✓ have greater self-compassion

Mindfulness is not fluffy nonsense nor is it a passing fad, there is a great deal of research evidencing that mindfulness changes the plasticity of our brain. But, it does take effort and work to develop mindfulness skills and time to practice them.

Click here to access the resource sheet

In this, the first series of mindfulness exercises I share some simple breathing and relaxation techniques to help you unwind and take some time for yourself.

If you like this exercise then please get in touch with FD Consultants today to find out about their mindfulness and wellbeing courses.
Contact FD Consultants

Mindfulness Exercise Series 1: 4-Step Breathing

4-Step breathing (also called square, tactical or Box breathing) is a simple and highly effective technique that you can practice for a few minutes anytime you need to boost your creativity or concentration, break free from scattered thinking, or interrupt an intense “fight or flight” response and return to a state of healing and peace. It is also an effective breath to use at the beginning of your mindfulness practice.

This centuries old breathing technique for meditation has re-surfaced in the past few years and is being used by athletes, performers, doctors, and even navy seals, as their most effective strategy for quickly entering a calm, centered state of mind and body; especially when they are in an intense situation where they need to be fully present and directly connected to their best self/highest self. Many people report that when breathing is used as part of their meditation it has a dramatic, positive impact on their inner and outer wellbeing.

If you like this exercise then please get in touch with FD Consultants today to find out about their mindfulness and wellbeing courses.
Contact FD Consultants

Mindfulness Exercise 2: Releasing Negative Energy

On a regular basis, we encounter a wide range of energies, both positive and negative, and since the negative energies we come in contact with have the power to drain, and make us feel tired and exhausted, it is very important to remove these energies.

Negative energy can be anger, anxiety, depression, resentment, jealousy, or any negative feeling and emotions that you have been holding on to. This guided meditation will help you remove any form of psychic attack or negative energies from your life and shield you from negativity.

Before you begin, remember to first, find a quiet place where you won’t be disturbed for the next 15 minutes. Second, find a comfortable position to sit – it can be in a chair, crossed legged or on your knees, or lay down and when you’re ready, press play.

If you like this exercise then please get in touch with FD Consultants today to find out about their mindfulness and wellbeing courses.
Contact FD Consultants

Mindfulness Exercise 3: Compassionate Mindfulness

This is an exercise in feeling compassion towards yourself. Self compassion often doesn’t come naturally – it is a skill you need to learn, practice and consciously engage in. Research has shown that these techniques can help improve our emotional well-being, improve our ability to cope with life’s challenges, lower levels of anxiety and depression, promote healthy habits such as diet and exercise, and lead to more satisfying personal relationships.

Cultivating self-compassion in this way can fundamentally shift how we relate to ourselves. Instead of meeting our imperfections and challenges with self-blame and criticism, we can bring a kind and mindful attention to our experiences (thoughts, emotions, and sensations) and a sense of love and care to ourselves, right in the midst of difficult situations. With practice, we can strengthen this inner quality of presence, connectedness, and kindness to improve emotional well-being and build resilience.

If you like this exercise then please get in touch with FD Consultants today to find out about their mindfulness and wellbeing courses.
Contact FD Consultants

Mindfulness Exercise 4: Body Scan Meditation

When you're feeling stressed, it's common to "carry stress in your body" in the form of tense shoulders, a stomach "in knots," through shallow breathing, or in other ways. When people carry stress in their bodies, they're often not even aware of it! When we're really stressed, we may be feeling physical discomfort but not connect it with our emotions. A body scan meditation is a practice that can be performed daily or even several times a day and can help you learn to identify what you are feeling and where you're feeling it, and learn to release the stress in your body and mind.

The body scan meditation is effective in relieving stress not only because of the mind-clearing aspects present in all forms of meditation but because of the physical component as well. Research shows that there are physical and psychological benefits to relaxing the body and relieving tension. Relieving physical tension, for example, has been shown to lead to a decrease in psychological stress, even when no psychologically-based stress relief efforts are made. Tension relieved in the body can lead to lower stress levels and lower reactivity to future stress, which can, in turn, lead to less physical tension as a result of stress.

In this way, this meditation works to break the cycle of physical and psychological tension that can feed on itself. Because of this, the body scan meditation is a very useful and effective meditation that can help you to stay relaxed mentally and physically, and return to a relaxed state when you become too tense. You can try a body scan meditation right now by following this simple video exercise.

If you like this exercise then please get in touch with FD Consultants today to find out about their mindfulness and wellbeing courses.
Contact FD Consultants

Mindfulness Exercise 5:Healing Light Meditation

Healing Light meditation is a popular practice. You can use it almost anywhere to lift your mood. If you’ve got a few moments free throughout the day, I highly recommend learning this practice to fill some of those extra minutes with guided white light meditation.

Many people who meditate have had unusual encounters with healing light. They find the experience perplexing. There’s no logical source for this light; so where does it originate? Individuals experience this light in different ways. One meditator might see giant glowing white balls, while another one might see tiny comet-streaked white sparkles. Experiencing a light during meditation is common, but subjective. There are many benefits to following this healing light meditation, such as enhancing overall wellbeing, boosting self-esteem and feelings of connectedness and it can be used to help “clear” any painful emotions you may be experiencing.

If you like this exercise then please get in touch with FD Consultants today to find out about their mindfulness and wellbeing courses.
Contact FD Consultants

Mindfulness Exercise 6: Mountain Meditation

Meditation is the collective term for a number of techniques used to still the mind, relax the body and produce a state of inner harmony. It differs from sleep, hypnosis or other types of relaxation simply because your mind remains alert.

There are many ways to meditate. You can meditate while sitting, walking, or practising yoga, but it is easiest to learn by sitting comfortably in a quiet room for several minutes twice a day, every day. There are 2 basic steps: to focus on a single word or phrase (of your choice - perhaps "peace" or "one", or a religious word) or simply to focus on your breath; and to ignore or disregard all other thoughts.

When we focus on a single word, thought or image, we produce a state of calm that increases mental alertness, while relaxing other body systems.

Meditating twice a day for 15-20 minutes has been shown to be the most effective. Make an effort to practice every day, even if it’s initially only for 5 minutes. You may find it’s easiest to meditate first thing in the morning and last thing at night.

One of our favourite meditations is "The Mountain Meditation" by Jon Kabat-Zinn. It encourages us to seek inner stability and peace, even in the face unpredictable change and chaos. Here is an adaptation of Kabat-Zinn's classic guided meditation, we hope you enjoy it and find it useful.

If you like this exercise then please get in touch with FD Consultants today to find out about their mindfulness and wellbeing courses.
Contact FD Consultants

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