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July 6, 2020 by Brighton and Hove Psychotherapy Leave a Comment

Cultural Identity and Integration – Feeling at Home in your own skin

I feel lucky to live and work in a place where I am in contact with people of diverse cultural backgrounds. Many seek me out as a therapist to talk about their personal struggles with cultural identity and belonging. Difference is something which is deeply felt in one’s skin and bones and living in a different culture to one’s own can feel like being a fish out of water – permanently. Everyone goes through their own unique set of issues depending on circumstances linked to upbringing, race, gender, immigration status, class, age, sexuality, and disability.

Sense of Belonging

Cultural and psychological integration go hand in hand, given culture is an intrinsic part of one’s identity which is linked to a sense of belonging, safety, and mirroring. All of these are associated to early childhood experiences; for instance, hearing our parents or carers speak in a certain language or with a particular accent, and sensory experiences – smell, taste, sound, and touch. Most of us can recognise the familiarity which transports us ‘home’ through hearing a piece of music, eating certain foods, or hearing our language. Other familiar experiences can include literature and art, nature and wildlife, and weather.

The True Meaning of ‘Cultural Integration’

Migration, whether through choice or not, can result in the loss of everything that has once felt familiar. These losses need to be felt and mourned, so we can better accept and embrace the new culture we are living in. I have come across individuals from other cultures who had on the surface integrated very well in the UK, but on the other hand carried a deep melancholia about their cultural past, preventing them from ever fully ‘arriving’ here. Leaving one’s country and culture for another means reinventing oneself to a certain degree. Whilst this may sound appealing to some, the other side of it is that it can feel that you must constantly explain yourself. The lack of familiar cultural references, working harder to understand and be understood, and the constant feeling of being different are aspects of a migrant’s daily experience which remains invisible to others. We understand cultural integration more superficially as whether one can speak the language fluently, settle and adapt to a new environment. This is only the beginning.

The Role of Psychotherapy

We can think of Psychotherapy as integration of the different parts of the self which conflict with one another. This usually involves mourning losses, accepting reality, and learning to live with (or even embrace) paradox and uncertainty.  This is not about leaving your culture behind – quite the opposite. The more we process and integrate experiences, the more we learn to accept who we truly are. As you can imagine, this will not happen in just a few sessions. Preferably seek a culturally aware psychotherapist who has been through this process themselves or is at least far enough along the journey to take you through it.

 

Sam Jahara is a UKCP Registered Psychotherapist with a special interest in working with issues linked to cultural identity and a sense of belonging. She works with individuals and couples in Hove and Lewes.

 

Blogs by Sam Jahara

How Psychotherapy can Help Shape a Better World

Getting the most of your online therapy sessions

How Psychotherapy will be vital in helping people through the Covid-19 crisis

Leaving the Family

Psychotherapy and the climate crisis

Face to Face and Online Therapy Help Available Now

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Filed Under: Relationships, Sam Jahara, Society, Work Tagged With: Cultural identity, sense of belonging, society

May 25, 2020 by Brighton and Hove Psychotherapy Leave a Comment

How Psychotherapy can help shape a better world

In Psychotherapy people learn how to reflect more on their lives, choices, behaviours and feelings. This more thoughtful and reflective mode translates into how one sees her or his world and their place within it.

We learn to feel more connected to ourselves and others, and to behave in more thoughtful ways as a result of greater self-awareness. This ‘looking inwards’ has sometimes been mistaken for individualistic or self-indulgent. However, what it does is exactly the opposite – we can only relate better to others and the world around us when we have first developed a better relationship with ourselves. Qualities which are usually seen as altruistic, selfless, and giving usually stem from a place of gratitude and generosity. Whilst some have it in themselves already, others will need to learn it.

Psychotherapy is also about congruence and authenticity. The more out of touch we are with our true values, needs and wishes, the more we suffer. Psychotherapy puts us back in touch with those values, needs and wishes, through a complex process of working through barriers which we have put in place early in our lives.

These needs and wishes are not material or superfluous, but are universally felt needs for connection, love and belonging. The more we diverge from these needs, the more alone and isolated we become. Admitting the need for connection and love can sometimes be painful and even shameful. This is because our fundamental early needs for connection, attunement and love have not been met in the past – to varying degrees.

Only through realising our early wounds, can we begin to heal and move past them into a different way of being in the world which entails connectedness, support, caring and giving. In essence, some of us will need to learn how to feel and give love.

Learning how to love others is the most fundamental quality needed during any crisis. If we can’t love, we harm – ourselves and others. When we love, we can extend ourselves to others, empathise and feel with others. When we truly see someone else’s pain, we see them as a ‘real other’. This applies not just to human beings, but also animals and nature.

In Psychotherapy we can work on lessening this ‘disconnect’ between who we want to be and how we currently live. People discover new ways of being and living as a result of this work. Therefore, in key times such as these, let us move consciously into shaping a better world for everyone and the planet we live in.

 

Sam Jahara is a Psychotherapist and Co-founder of Brighton and Hove Psychotherapy. She has a special interest in how Psychotherapy can influence social change.

 

Further reading by Sam Jahara

Making the most of your online therapy session

How Psychotherapy will be vital in helping people through the Covid-19 crisis

Leaving the Family

Psychotherapy and the climate crisis

Face to Face and Online Therapy Help Available Now

Click Here to Enquire

Filed Under: Psychotherapy, Sam Jahara, Society Tagged With: self-awareness, self-development, sense of belonging

October 9, 2017 by Brighton & Hove Psychotherapy Leave a Comment

Student mental health – how to stay healthy at university

Student

After the long summer, thousands of new students are heading to university. The start of the academic year is an exciting time for many, but it can also be a difficult, worrying time for some. Students today are subject to different pressures from earlier generations – financial, academic, social – that didn’t affect previous students to the same degree. Higher study costs means that an increasing number of students have to balance their study with part-time work. This means that they have less time to form and nurture close friendships and a social support network with their peers.

For those leaving home for the first time, it can be a stressful transition towards independent adulthood. If we look to wider society, the uncertain and competitive job market can put an inordinate amount of pressure on students to perform well as they face an uncertain future. In addition to this, many serious mental health conditions manifest themselves for the first time in young adulthood. The Higher Education Statistics Agency recently revealed that the number of students who drop out of university with mental health problems has more than trebled since 2009-10, with a record 1,180 university students with mental health problems abandoning their studies in 2014-15, the most recent year for which data was available.

It is important, therefore, to keep yourself healthy if you are heading off, or back to university. There are many good resources out there that will give good tips on how to look after your mental health while studying at uni, and here are a few tips that might point you in the right direction.

Physical health

Looking after your physical health is key, especially when you are entering a potentially stressful situation and experiencing big life changes. Having a regular routine of physical activity can be a great help in maintaining good emotional health. This could be team sports, the gym, walking rather than getting the bus – whatever works for you. Also, having a healthy diet and adequate nutrition will also help maintain the energy level that is needed when you are studying and partying hard!

Social health

Going to uni is a social experience. Creating new social networks is part of the attraction of studying in a new area. It can be a lot of fun, and a good social network is intrinsic to having good mental health. But don’t underestimate the impact of not being around your close friends. Keeping in contact with your existing friends who know you well is important too, as building deep friendships where you can open up about your inner world takes time.

Psychological and emotional health

Looking after your psychological and emotional health is obviously a key part in maintaining good mental health. Spend some time noticing your thoughts – what are you telling yourself? Notice also your emotions – how are you feeling on a day-day basis? Being able to identify your thoughts and feelings and to express them in some manner, whether through talking to friends or writing them down, can help you maintain a healthy inner world.

Spiritual health

People often forget about their spiritual health, but this is an important part of our lived experience. Looking after your spiritual health can be simple. You could spend some time alone on a regular basis, spend time in nature, or learn to meditate. Of course, if you are religious, then engage more with your religion. Spiritual health doesn’t need to be about religion, and can be just spending time by yourself and noticing the amazing world that is around us.

Staying healthy at university

Keeping these four areas in mind on a daily basis can go a long way to maintaining a healthy lifestyle. However, when things get a little more difficult, then use the support services that will be available at your university. There will invariably be counselling services and learning support services who will be able to help in your university journey.

Kate Connolly and Simon Cassar

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Filed Under: Relationships, Simon Cassar, Sleep, Work Tagged With: Emotions, self-care, sense of belonging

August 21, 2017 by Brighton & Hove Psychotherapy Leave a Comment

If you don’t like groups, could it be time to join one?

It is notable that people seeking therapy who would most stand to benefit from joining a therapy group are often the least keen to do so.

For some people, difficulties with being part of a group are not the main reason they’re seeking therapy. However, the thought of being in a therapy group may be problematic enough for them to turn down the chance to join one, even if this is recommended as the most helpful therapy for their particular issues.

There are also those whose difficulties with being part of a group present major obstacles in their lives. They may be prevented from making relationships and leading fulfilled social and working lives. Of course, it is understandable that a therapy group may feel the last place they want to be. However, group psychotherapy is likely to have the best impact in helping them overcome their social problems.

Below, I want to put the case for why those who hate/dislike/can’t stand/fear groups might still consider one as a therapy of choice.

Problems with groups

Groups are difficult. By their nature, groups can stir up intense feelings, often in a raw and sometimes unsettling way. It is natural and normal to feel anxious or even frightened in a new group situation, particularly one where you feel unknown or alone.

Some people find these uncomfortable feelings to be intolerable, and they struggle to get beyond the negative experiences of being in a group. This means they miss out on the very positive experiences of being part of a group, whether social, friendship, work or otherwise. Groups can also be wonderful, creating strong feelings of connection and belonging.

Chronic problems with groups often arise out of social or relationship difficulties. Unfortunately, any tendency to try to avoid them generally exacerbates feelings of loneliness and isolation. Repeatedly not allowing yourself to experience groups can make them feel even more bewildering and frightening when, inevitably, you find yourself in one.

Stressors and underlying factors

Some people find that group problems can manifest in all situations. For others, specific types of groups or settings are difficult. One person may be fine in small social groups but highly anxious in larger parties. Another person may feel that the anonymity of a larger group is safer than the pressure of intimacy and being in the ‘spotlight’ in a smaller gathering. Some people are relaxed in social situations but find work groups problematic, and so on.

It can be helpful to locate and explore where the difficulty in the group may be for you. For example, it could be that you find groups most difficult when you’re just with your peers. Alternatively, perhaps peer groups are fine until an authority figure joins in. Maybe both situations feel hard? Or neither, but something else?

Some people find that their anxieties are particularly stirred when they don’t feel sure of their position or role in a group. It is normal for us to want to know our place in groups. However, the potential loss of identity in groups can lead some individuals to taking unhelpful roles to feel secure. Some examples of these include always being the helper or listener, being the clown, staying silent, keeping on the edge, or performing all the time.

These kinds of ‘roles’ can often be traced back to the original family and the position or role given or taken up by us as children. These roles perhaps help the individual feel less insecure in a group, but can come at a cost, particularly when they become rigid and restrictive.

An inhibiting feeling sometimes associated with groups is shame. This often relates to earlier experiences of becoming conscious of having a public and private self and how these were responded to by others. Many group difficulties can be located in early groups, like the family, and school. Some can be clearly remembered, for example, bullying at school, while others might be less so. Sometimes, painful feelings and experiences from past groups that have been partly or fully buried can suddenly surface in group situations and feel overwhelming.

How do therapy groups help?

Therapy groups are deliberately made to feel safe.  This environment is created by having firm boundaries, confidentiality and a general commitment of all members to be supportive and helpful to each other. The experience of being in this kind of group can be reassuring if you usually find groups to be frightening, threatening, or potentially humiliating. Over time this can get absorbed and applied outside, so all group situations start to feel easier.

A therapy group can become like a laboratory for testing out and understanding the kinds of anxieties and feelings that certain group dynamics stir up. This allows you to become aware of how groups operate and how you respond. This can then be explored with the help of the other members in various ways.

Testing out new roles

As the group becomes a place where feelings and dynamics can be explored, it also becomes possible to test out other roles than those restrictive ones that have been taken in the past. So, for example, the ‘helper’ may be able to stand back and allow themselves to be helped. The ‘clown’ can be taken seriously. The silent member learns to use their voice. The person on the edge can be central at times, and the performer can give themselves a break. These shifts are connected to increased self-esteem as members realise they have value in all their aspects and a place in the group, whatever role they take up.

In conclusion

Most problems that bring people to therapy are, at root, connected to a difficulty at some point in their life with relationships. Very often, this includes earlier ones. It makes sense to explore these struggles through current relationships with others in the way that therapy groups allow and contain.

These are some examples of how therapy groups might help to develop a different experience of a group environment. A final point to make is that in our modern world, we have arguably become increasingly alienated from those around us. The therapy group places us firmly back in a social environment and reconnects us with each other. In this sense, it can potentially have therapeutic benefits for us all.

Claire Barnes is an experienced UKCP registered psychotherapist and group analyst offering psychodynamic counselling and psychotherapy to individuals and groups at our Hove practice.

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Filed Under: Claire Barnes, Groups Tagged With: group therapy, Interpersonal relationships, self-development groups, sense of belonging

June 6, 2017 by Brighton & Hove Psychotherapy Leave a Comment

Love, commitment and desire in the age of choice

Throughout history, the institution of marriage and our understanding and expectations of committed relationships have shifted with the socio-political and economic tides. Where once marriage was primarily an economic arrangement to maintain patriarchy and secure lineage, by the end of the 19th century, new id

eas about romantic love were emerging. Whilst love was not yet understood as a precondition for marriage, it was now considered that marriage was a viable arrangement in which it might flourish.

The social and cultural revolution of the ’60s saw sex liberated from reproduction with the advent of the contraceptive pill. With the rise of feminism and the gay movement, sexuality was redefined as a property of the self and sexual expression as a fundamental human right.

The age of individualism has coincided with an erosion of the old structures and traditional institutions of extended family, community and religion. In the West today, the couple has become the central unit in our social organisation.

Disconnected from many traditional resources, the modern couple is thrown back upon itself to sustain the emotional connection and protections once provided by much larger social networks. A tall order, therapist and author Esther Perel suggests, to find all of this located in one person. We are freer then ever before and yet, paradoxically, also more alone.

Romantic love and desire is now the cornerstone of commitment in modern relationships. Definitions of commitment are largely organised around assumed notions of monogamy.  As Perel reminds us, where once monogamy meant one sexual partner for life, it is now understood as one person at a time. In modern marriage, the new monogamy principle contains an implicit commitment to no longer pursue sex with others.*

The demands on the modern couple are immense and complex. How do we reconcile a need for safety with a need for adventure, and can we find them both in one person? Can we desire, Perel asks, what we already have?

Consumer ideals of personal satisfaction, happiness and fulfilment drive and perpetuate the myth of “the one” perfect partner with whom we might find completion. Seductive as the notion is, it perhaps does more to fuel dissatisfaction and disappointment, as the statistics on divorce might reflect. Indeed, the consumer principle depends upon dissatisfaction, and inevitably and conveniently, peddles the cure. In the digital age, we are drowning in an ocean of relentless choice and the tantalising promise that opportunity and fulfilment could be just one swipe away. Our anxiety is rising in proportion. What impact does this have on modern relationships?

It is so often the case that couples come to therapy as slightly diminished versions of their true selves.  Indeed, relationships can feel so burdensome at times, so filled with worry and responsibility that there may be little space to connect to a sense of ones self at all. Loneliness in the presence of another abounds.

Couples therapy can offer a refuge for couples to pause and reflect, to consider and understand the cultural constraints, constructions and contexts of modern love. It can support people in an understanding of their personal emotional histories and how they inform and shape the people they have become. In our original family, we learn how to feel about our bodies, our gender and our sexuality. In couples therapy, we can explore the impact of then on now.

Whatever else love is, it is a story, and one we might be wiser for reminding ourselves that can be reviewed, re-visioned and retold. Perhaps it is time to cultivate new conversations about love and desire, to set them within an ecological narrative that acknowledges complexity and nuance. One in which we might learn more and fear less the natural tension that exists between the erotic and the domestic and the contradictory longings of modern relationships, such that we can remain alive to our partners, our selves, and our world.

* I speak here in very broad terms and acknowledge newly emerging paradigms in sexual identity and relating. To be explored in future blogs.

Gerry Gilmartin is an accredited, registered and experienced psychotherapeutic counsellor who is available at our Hove practice.

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Filed Under: Families, Gerry Gilmartin Tagged With: couples therapy, Relationships, self-awareness, sense of belonging

February 9, 2017 by Brighton & Hove Psychotherapy Leave a Comment

Psychotherapy for Social Change

Like many of us, I have been emotionally moved and disturbed by recent political events. Concerns over the choice of US president, the rise of the far right in Europe and Brexit have been driving many of us towards social and political initiatives.

I always believed that our work as therapists could make a real difference in people’s lives and that we could change the world one person at a time. The work of raising awareness, reducing psychological pain, educating and facilitating growth, empowering and encouraging people to live more authentic lives – all have an impact not only in an individual’s life, but also in their relationship with others, beginning in their immediate family and spreading to their community and society as a whole.

However, in turbulent times like this, my work within the confines of the consulting room does not feel like enough. The demonstrations on 21st January moved and inspired me to become even more involved in social change. The personal is the political. We all exist in a social, political and historical context and bring this with us into the therapy room. Whatever my part is in society, I hope I can continue to contribute in whichever small way by joining forces with a larger collective of like-minded individuals. May we as a society move more towards values that support fairness, equality, and better relationships between people, nations and the environment.

I hope this isn’t a utopic hope for the world, which denies the shadow aspects of human beings. In the therapy room, as in life, the personal is the political and I will continue to hold the values dear to me both within and outside of these four walls.

Sam Jahara is a UKCP registered psychotherapist and relational transactional analyst.

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Filed Under: Mental Health, Psychotherapy, Sam Jahara, Society Tagged With: self-awareness, self-care, sense of belonging, stress

May 29, 2015 by Brighton & Hove Psychotherapy Leave a Comment

5 Reasons to Join a Therapy Group

Mandala“The person is comprehensible only within this tapestry of relationships, past and present” (Mitchell, 1988).

Despite the great therapeutic benefits of psychotherapy groups, unfortunately they are sparsely offered within the therapeutic community.  This may have something to do with the current focus on individual therapy, lack of will (or skill) of therapists in leading groups, or even a product of an increasingly individualistic society. Therapy groups, when well led and put together, are filled with potential for personal growth and development. Of course therapy groups aren’t for everyone and individual therapy may be a better option for many. But if you are curious about groups, here are some very good reasons to become part of one:

  1. It is an evidence-based form of psychotherapy

A vast body of outcome research (Yalom, 2005) has showed that group therapy is a highly effective form of psychotherapy and that it is at least equal to individual therapy in its power to provide significant benefit to clients.

  1. Universality Lessens Isolation

Many individuals enter therapy with the unsettling thought that they are alone with their problems. To some degree this is true in the uniqueness of the constellation of issues which we all experience. However, when this sense of uniqueness is heightened, it can severely affect our relationships and isolate ourselves from others. In a therapy group, the disconfirmation of this fact through listening to other’s experiences can be a powerful source of relief. Some go as far as describing this experience as “feeling welcome into the human race”.

  1. Working Through Unfinished Business

Most individuals seeking psychotherapy have experienced emotional difficulties to varying degrees in their first and most important group: their family of origin. The group offers the opportunity for understanding familiar patterns of interactions, and experimenting with new interpersonal behaviours in a safe and supportive environment.

  1. Interpersonal Learning

There is convincing data which shows that human beings have always lived in groups that have been characterised by intense and persistent relationships amongst members and that the need to belong is a powerful, fundamental, and universal motivation (Yalom, 2005).  Many of the challenges we experience in life are directly linked with difficulties in interpersonal relating. Groups can be supportive when it comes to lessening their members’ interpersonal struggles and in increasing their ability to form rewarding relationships.

  1. Group Cohesiveness and Sense of Belonging

Many of us have lacked in ongoing experiences of peer acceptance in childhood, therefore validation by other group members can be a new and vital experience.  The intimacy created in a group is a positive counterforce to a technologically driven culture, which increasingly dehumanises relationships. Therefore, there is a greater need than ever for group belonging and group identity.

Group Psychotherapy is offered at our Hove practice. For more information, please visit our group psychotherapy page.

 

This blog is written by UKCP Registered Psychotherapist Sam Jahara

Image credit: Sam Jahara

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Filed Under: Groups, Mental Health, Psychotherapy, Sam Jahara Tagged With: group therapy, Interpersonal relationships, self-development groups, sense of belonging

July 22, 2011 by Brighton & Hove Psychotherapy Leave a Comment

Sense of Belonging

 

Identity and belonging is something many of us struggle with, especially those who are either displaced or choose to move away from where they grew up. Others have lived or travelled abroad for long periods. This can also be felt by those who live within their culture of origin, either through social oppression or a sense of ‘being different’ or ‘not fitting in’.

I used to think that the therapeutic journey was partially about finding ways of nourishing and loving oneself and strengthening one’s ‘core’, so that external factors have less of an impact on one’s sense of self. Whilst this is true, I also believe in the importance of nourishing various aspects of ourselves through meeting others who are like-minded; whilst also being aware that no one group or one person will ever encompass and be able to relate to all of these parts.

There is something wonderful about relating to the diversity in others and yet a longing remains to find places and people with whom we feel accepted and ‘at home’, through similarities in cultural background, profession, age, gender, sexuality, lifestyle and worldview.

Having lived in different countries, my inclination has been to absorb the culture I lived in, thereby loosing a sense of connection to my cultural roots in order to belong and ‘fit in’. For those living in a different culture, it can leave us feeling that something has been lost, and that we no longer know who we are. Whilst I still believe that it is important to integrate into the culture we live in, my experience is that it is equally important to stay true to who you are and seek those who are positively affirming of you.

Coming from South America, I have experienced my culture at times as oppressive, violent, backward, etc. and embraced the positive aspects of immigration. Yet, I have also deeply missed the familiar and positive aspects of my cultural and childhood home, such as speaking my first language, the natural environment, food, literature, etc.

Psychotherapy can be used as a process of understanding of where we come from and who we are now; an integration of cultures and the unique blend that we have ultimately become.

Sam Jahara is a Transactional Analysis Psychotherapist and co-founder of Brighton and Hove Psychotherapy. She enjoys working with individuals and couples from diverse cultural backgrounds and those wanting to explore issues around identity and belonging.

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Filed Under: Psychotherapy, Sam Jahara, Society Tagged With: Cultural identity, self-awareness, sense of belonging

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