Overwhelming research points to conditioned differences, and expectations placed on men that mean, that men are less likely to seek therapy, and MORE likely to fall into unhealthy patterns and coping mechanisms. 

Today, I bring to you conversations with two of my  male colleagues, who talk about their own journey into this field, and what they have learned, particularly, about men's mental health in the process. 

Mark Kuusela, tells how Metacognitive therapy helped him consolidate his own mental health knowledge, and overcome depression and stress. 

Per Hansen points to the importance of looking after ourselves by talking and taking control of our own mental health rather than ruminating or hiding behind the façade of anger. 

Tune in to listen to our conversations about how therapy can help people, also men, be more in control of their mental health such that it has a positive spill over into other parts of their life too. 

You can reach Mental Space on the following Links:

Web: greendooraps.wixsite.com/mentalspace

Facebook: www.facebook.com/mentalspacedk

Instagram: www.instagram.com/mental.space.dk/

You can reach Tremella Community on tremellaradio.dk or tremellaradio.eu

You can reach Meghna on the following links:

Web: www.green-door.com

Facebook: www.facebook.com/TherapyIsForEveryone

Instagram: www.instagram.com/its.psycho.logical

You can reach Mark Kuusela on the following links:

Web: https://markkuusela.dk/

You can reach Per Hansen on the following links:

Web: https://markkuusela.dk/

Photo by Spencer Selover on Pexels.com

Mental Space new episode that presents ACT which means Acceptance and Commitment Therapy. Maria Kaczorowska, a psychologist, CBT psychotherapist, and ACT believer tells her perspective and personal experience with this way of working with her own issues and with her clients. She is explaining six key processes in ACT: acceptance, attention to the present moment, self-awareness (self-as-context), values, committed action and defusion.

You can find more about Maria's work on her website https://mariakaczorowska.com and https://www.facebook.com/czarnymmazakiem. For more information about ACT find books by Kelly Wilson and Steven Hayes for self-work or more explanation of the ACT approach to change and flexible life.

Observing war in Ukraine can trigger many feelings and reactions, that might not be pleasant or easy. It can impact our life and bring more anxiety, fear, guilt, anger, thoughts full of worries and insecurity, difficulties in concentration, sleep and/or any somatic symptoms. It is so important to take care of ourselves, our energy, resources, connections, and inner peace that is a crucial part of our mental health.

Many of us are in the mobilization mood and need to do something. Find below a few ideas:

- take care of ourselves and promote peace in you and around you

- find your own vagus nerve stimulation practices and exercises

- donate money or time in volunteering work for humanitarian NGOs

- support the Ukrainian organizations in your country and individuals who are hosting refugees

- show solidarity

- learn the basics of the Ukrainian language

- visit your municipality website and see how can you get involved there

For more information see https://en.kriseinformation.dk/

Books for teens, that can support understanding the migration and impact of war:

"The boy at the back of class" Onjali Rauf

"Nowhere boy" Katherine Marsh

"On the run" Pimm van Hest

"The boy, the girl and the wall" Ulf Stark

Picture: https://pixabay.com/photos/demonstration-protest-flag-crisis-7035471/

Adolescence is a unique and formative time. Protective and supportive environments in the family, at school and in the wider community are important for developing social and emotional habits important for mental well-being.

In Denmark, there are a number of ways that support can be found for ensuring good mental health for the youth in our communities. On the podcast today, our mental health expert Meghna Sckerl talks with Psychologist Pernille Ertner who has specialised in helping young adults thrive in their everyday life. We find out more about Pernille's work of over 20 years and also tips on accessing and navigating the system in Denmark.

Hope you enjoy the show and support us with a like, follow or comment.

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You can reach Pernille Ertner on the following links:

Web: https://pernilleertner.dk/

Facebook: www.facebook.com/pernilleertnercom/

Instagram: www.instagram.com/pernilleertner/

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See below some of the links we talked about during the podcast:

Headspace.dk  - Voluntary organisation that offers someone to talk to for young people between the age of 12 and 25 years

(this is a different organisation from Headspace.com)

Ventilen: National voluntary organisation tackling loneliness among the young. https://ventilen.dk/

Specialist Associations (In Danish 'Foreninger')

ADHD Forening: adhd.dk

Autism Spectrum: www.autismeforening.dk

OCD: ocd-foreningen.dk

Look for qualified Psychologists and Psychiatrists on Sundhed.dk (Ydre number means that the specialist takes references from the doctor and payment is made by the state.) 

Look for qualified Psychotherapists on psykoterapeutforeningen.dk/find-terapeut/

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You can reach Mental Space on the following Links:

Web: greendooraps.wixsite.com/mentalspace

Facebook: www.facebook.com/mentalspacedk

Instagram: www.instagram.com/mental.space.dk/

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You can reach Tremella Community on tremellaradio.dk or tremellaradio.eu

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You can reach Meghna Sckerl on the following links:

Web: www.green-door.com

Facebook: www.facebook.com/TherapyIsForEveryone

Instagram: www.instagram.com/its.psycho.logical

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Photo by Devin Avery on Unsplash

Mental Space podcast about Positive Discipline method

In this episode, you will have a chance to get to know what the Positive Discipline (PD) method is, do an exercise and get a lot of inspiration. Joanna Stawska, Parenting Coach & Positive Discipline Educator tells about PD as a way to teach young people to become responsible, respectful and resourceful members of our communities. PD teaches important social and life skills in a very respectful and encouraging way for both children and adults.

Learn more about Joanna's work on her website and facebook. 

Here's also a gift from Joanna - you can download a free ebook with top 10 PD tools for parents who want to find more peace & joy in their parenting.

👩🏽‍🏭🔎 The power of reaching out, using your network and persevering🫂🤝🏽

In this episode, we continue the theme started last time on how being part of a professional community can support you both practically and mentally. 

Over the past 10 years that I have lived and worked in Scandinavia, I have had many conversations with expats and expat spouses who have struggled alone with getting gainful employment, not due to a 'lack of skills', 'language barriers' or 'cultural differences', but because of not knowing 'how'. This has very real impact on their mental health too - increasing instances of stress, anxiety and depression.  

Today, our Mental Health Expert Meghna Sckerl talks with two incredible women who reached out, leaned into their vulnerabilities and used career support, not as a crutch, but as a bridge to achieve their career goals. 

My first guest is the inspiring and passionate Nichole Chambless who talks to us about the brutal process of losing a job as a foreign resident while having the responsibility of 2 children and a ticking clock of stringent immigration rules. How the career network and career coaching helped getting through it a mentally healthy one.

We follow this up with a conversation with the unputdownable and delightful Anu Thakur who after having looked for a job for 2 years, decided to work with a career coach to re-assess her approach and achieved success after 4 years.  

Hope you enjoy the show and support us with a like, follow or comment.

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You can reach Mental Space on the following Links:

Web: greendooraps.wixsite.com/mentalspace

Facebook: www.facebook.com/mentalspacedk

Instagram: www.instagram.com/mental.space.dk/

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You can reach Tremella Community on tremellaradio.dk or tremellaradio.eu

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You can reach Meghna Sckerl on the following links:

Web: www.green-door.com

Facebook: www.facebook.com/TherapyIsForEveryone

Instagram: www.instagram.com/its.psycho.logical

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Photo of and by Anu, Nichole and Meghna

👩🏽‍🏭🔎 Mental Health during Job search and Networking🫂🤝🏽

Work has benefits for us, it increases life satisfaction, self-esteem, confidence and reduces psychological distress. 

However, even though the unemployment rate in Denmark is very low, this is a difficult market for International talent to break into. Coupled with the particular difficulties international folk face building a network in Denmark, this is a particularly distressing task. Today, our Mental Health Expert Meghna Sckerl talks with the effervescent Nischa Don Maak, who runs a women's career club and a career coaching service for insights into how we can make the difficult task of job search, a mentally healthy one. 

We follow this up with a conversation with super Relatable, Insightful & Go-getter Madalina Sirghie who overcame personal and structural challenges to experience both professional and personal growth.  

She is a board member at career club and always ready to help overcome new comer anxiety during events. 

Hope you enjoy the show and support us with a like, follow or comment.

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You can reach Career Club DK on the following links:

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Web: www.careerclub.dk/

Facebook: www.facebook.com/CareerClubDK

Instagram: www.instagram.com/careerclubdk

LinkedIn: www.linkedin.com/company/careerclubdk

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You can reach Nischa Don Maak for career coaching directly here: www.careercatwalk.dk/

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You can reach Mental Space on the following Links:

Web: greendooraps.wixsite.com/mentalspace

Facebook: www.facebook.com/mentalspacedk

Instagram: www.instagram.com/mental.space.dk/

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You can reach Tremella Community on tremellaradio.dk or tremellaradio.eu

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You can reach Meghna Sckerl on the following links:

Web: www.green-door.com

Facebook: www.facebook.com/TherapyIsForEveryone

Instagram: www.instagram.com/its.psycho.logical

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Photo of and by Career Club DK

🎄❄️ Mental Health during the holidays 🧠 🤶🏽

Welcome to our holiday special episode, where we talk about our own holiday journeys far from our birth home. 

How we maintain mental space through our particular challenges. Included in this episode are topics that impact internationals and international minded people here in Scandinavia. 

For example, dealing with expat guilt and living away from family, making new traditions, dealing with being alone, the importance of boundaries and ensuring that we can protect what is important to us. We also talk about making the festivities more climate and mental health friendly. 

For some people, the cheerfulness and excessiveness of December can be particularly challenging, how can we support ourselves through this phase and effectively show our support to others too? 

Tune in for all this and more with Agnieszka, Lana & Meghna

To support your mental health, here are some good resources you can avail of during the holidays:

SIND: 📞70 23 27 50 🕸️sind.dk

(National association for psychological health)

Livslinien (in case of suicidal ideations)

📞70 201 201 (everyday kl. 11-05)  🕸️www.livslinien.dk

For Acute Psychiatric help, contact your own doctor (opening hours vary), local emergency doctor ('Lægevagten'), or the psychiatric emergency room ('Psykiatrisk Skadestue'). Regional contact information is available on the following link: 

🕸️Link: https://www.borger.dk/sundhed-og-sygdom/Psykiske-problemer/Psykiatriske-skadestuer

(Acute need includes: Loss of control, suicidal thoughts, severe anxiety or depression, severe reactions following a traumatic experience. )

As usual, for comments and feedback, you can contact us here on mental space.