• Recovering from an Earthquake or anything that's given you a BIG fright

    1. Be Gentle on Yourself and lower your expectations of what you can achieve. During an event like this you use your adrenalin to get through. Just like a credit card where you use additional resources, the bill still needs to be paid. It is as things settle down you may feel very tired and struggle to concentrate. Nothing is wrong, your body just needs to pay back the emotional-physical debt it incurred. Rest more, take time out and do what replenishes you.

    2. Retrain your 'crisis' response. When you the face danger of an earthquake the 'crisis centre' of your brain remembers it and remains on high alert for anything that seems similar. 'Something similar' can then cause the same intense response. This is why a mild aftershock will feel like the big one. Notice your stress response; don't stress the stress. Take slow, deep breaths to calm your body. Reassure your brain like you might a young child, "Thanks, adrenal gland, I don't need the adrenalin, nothing is wrong." Consistently doing this will help in your emotional recovery

    3. Relax and find sleep again. When your body is stressed and you're on high alert it is difficult to relax and hard to sleep. This breathing technique can help move you from stressed to relaxed. It's 5-5-5-5. Sit or lie comfortably. Breathe in through your nose for the count of 5 (till your lungs are at full capacity), hold your breath for the count of 5, breathe out through your mouth slowly to the count of 5 (until fully exhaled). Do this 5 times.

    This helpful insight was written and published by Richard Black and the Strength to Strength team. For more helpful insights & tools head to

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It's a birthday
Did you want to contribute to the growth and influence of the UK?
Our founder's birthday is in December and instead of sending her a card, here's where you can put the money into the support mainly music is providing to families in the UK.
We value your contribution to the establishing groups that provide community to those who find themselves isolated.
Fires, floods and other nasties
If there has been a natural (or man made) disaster in your country, like fires, floods or even terrorism, and you'd like to support the groups in that area, depending which country you give from, we'll make sure these groups get help. The money will go to celebration items (like Christmas books or birthday gifts) and financial support of the local groups affected.
Families at risk
We're connecting with families who don't always see the value of mainly music sessions first off - but when they attend other services provided by agencies and participate, their smiles return as they connect with their child. It fills mum's life and develops the bond with her children.
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