Summary
Anxiety Management: Outlines the 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8) to lower cortisol and calm the brain’s fight-or-flight response.
The Therapeutic Relationship: Emphasizes that finding the right counselor is crucial and encourages individuals to switch professionals without guilt until they find a comfortable match.
Support Resources: Lists various directories and platforms—such as the BACP Directory, Psychology Today, BetterHelp, and Meela—where clients can find mental health professionals.
Introductory Offer: Provides a free 20-minute consultation and a discounted first session (£45 instead of £65) using the code NorthHorizon20, valid through October 31, 2026.
Ongoing Advice: Invites readers to follow his TikTok, Instagram, and Facebook accounts for regular tips and content focused on men’s mental health.
Hi, I’m Michael Lal,
This blog is to introduce myself and provide some basic tools to help if you are struggling. You’re likely here because you have anxiety, depression, or have something going on and you want to get help but you’re unsure if you want to reach out to me or someone else.
You’re not alone, myself and millions of others people are or have been where you are. I understand how awful this could be, how it could make you feel, and how out of control you could feel. So sit back in a comfy chair with your favourite snacks and drink, a blanket (a weighted blanket if you have one). Take a minute before you carry on reading to get as comfortable as possible.
Try This
I’m going to give you a technique to help reset your brain to take you out of the fight or flight response that the Amygdala in your brain activates when it senses actual or perceived danger (this is out of everyone’s control, because anxiety and depression lead to the fight or flight response naturally if the Amygdala area of the brain senses a threat). This is the 4-7-8 breathing technique. An example of the 4-7-8 Breathing Technique can be found here.
So to begin:
Sitting in a comfy position, take a deep breath in slowly, hold for 2 seconds, and breathe out slowly. Repeat this 3 more times.
Now, breathe in for 4 seconds
Hold your breath for 7 seconds
Exhale slowly for 8 seconds
Repeat this for 5-10 minutes or until you feel calmer.
Why This Technique Works
The reason this technique works is that exhaling longer than inhaling allows the body to naturally release excess stress hormone cortisol, lowering your anxiety and improving your mood.
Finding The Right Psychotherapist For You
Please be reassured that you can choose to work with any Psychotherapist/Counsellor you want to, and change your mind as often as you change your socks until you find the right fit. I won’t be offended, and no other professional should be either. Finding the right therapeutic relationship is the most important factor in getting better.
What Is a Therapeutic Relationship?
You’re asking yourself what a therapeutic relationship is, aren’t you? That’s ok. I try not to use jargon and buzzwords, so let me explain. A therapeutic relationship is the working relationship you have with your Psychotherapist/Counsellor, etc., and if things aren’t clicking, you should never feel bad for wanting to see a different Psychotherapist or Counsellor. As professionals, we understand that our way of working or communicating will not click with everyone, and we will help guide you toward a better fit if you want my help, that is.
Where to Find Support and Directories
There are many websites and services for finding a Psychotherapist/Counsellor. These range from free-to-use directories such as the BACP Directory, Psychology Today, and Counselling Directory. To subscription-based services such as Better Help and Mantra Therapy. To other matching services such as Meela and Attune, which charge the Psychotherapist or Counsellor, not the client.
I am a member of several of the above sites and services, as well as many other Psychotherapists and Counsellors in the UK and abroad. Numerous others and I offer a free 20-minute call to see if we get along and if we both want to work together.
Book a Free Consultation or First Session
If you choose to book directly with me from my site, for a limited period, I am offering a reduced rate on your first session, meaning you pay £45 instead of £65, using the code: NorthHorizon20 at the checkout. Just a quick heads-up that this code runs from 22/09/2026 to 31/10/2026 and is limited to 1 use for new clients.
Connect With Me on Social Media
If you have found this blog useful, give me a follow on social media. I use TikTok, Instagram, and Facebook. I try to post several times a week with tips and raise awareness of men’s mental health and local or national news that impacts people.