Professional Resources

Here you’ll find a collection of resources, guides and articles to help you make sense of what you’re experiencing, learn more about your wellbeing and find practical support along the way. These materials are here to guide your personal journey in any way possible.

Resources

Explore a collection of helpful resources and trusted links to support your emotional wellbeing beyond our sessions.

Blog

A space for reflection, learning and understanding ourselves a little better. Here I share thoughts and insights to help you make sense of your experiences, explore new perspectives and develop a deeper understanding of yourself and others.

Is online therapy right for you?

Online counselling offers a flexible way to access support from wherever you feel comfortable. ​

  • The sessions can be easier to fit around work, study, family and other commitments, without needing to travel to and from appointments.

  • Being in a familiar environment can make it easier to feel at ease, particularly if you're feeling nervous about starting counselling.

  • Being able to access sessions online can make it easier to maintain consistency when your circumstances or location change.

  • Online sessions can also provide greater accessibility for people with physical disabilities, mental/psysical health conditions, or mobility difficulties, particularly when travelling to appointments is challenging or tiring.

All you need is a private space where you feel comfortable talking openly, a reliable internet connection and a device that allows you to join the session.

Requests Vs Boundaries

A request asks someone else to do something. A boundary communicates what you are comfortable with and what you will choose to do. Neither is better, they serve different purposes. You can make a request and, if needed, set a boundary when someone doesn't respect it

“Could you please lower your voice?”

VS

“If you continue shouting, I’ll step away from the conversation.”

Anxiety as a Signal, Not an Emergency

Anxiety can feel like a warning that something is wrong or that we need to act immediately. But sometimes, it can be more helpful to think of anxiety as a notification rather than an alarm.

What isn't feeling right for me? 

What do I need?

Is there a boundary I need to set?

A change I need to make?

Something I need to pay attention to?

Not every anxious feeling means you are in danger or need to act urgently. Sometimes, it is simply an invitation to slow down, listen to yourself and understand what your emotions are trying to communicate.

What Do You Need to Regulate?

Self-regulation doesn't look the same for everyone, and the strategy that helps can depend on what you actually need in that moment.

  • Calm your body — try slow breathing, a warm shower, stretching or listening to calming music.
  • Release energy — movement, exercise, shaking your body or going for a walk can help.
  • Connection — talking to someone you trust, asking for support or simply being around someone who makes you feel safe.
  • Space — stepping away, reducing stimulation, putting your phone down or spending some quiet time alone.

                                        Instead of asking “How do I make this feeling go away?”                                         Try asking "What do I need right now?”

Understanding Doesn't Mean Excusing

Forgiveness doesn't mean saying “what happened was okay.”

You can understand why someone behaved the way they did without condoning their actions. You can recognise their circumstances while still acknowledging the impact their behaviour had on you.

Sometimes, part of forgiveness is allowing yourself to hold

“I understand why this may have happened.”               
“And it still wasn't okay.”               

Forgiveness is not about forgetting, excusing or necessarily reconciling with someone. It is an emotional process that can involve gradually changing the relationship you have with the anger, resentment and pain connected to what happened.

Obsessive Compulsive Behaviours 

OCD can make certain thoughts feel like something you have to act on, leading to checking, repeating, avoiding or seeking reassurance.

But having a thought doesn't mean you need to respond to it.

Instead of trying to push the thought away, practise noticing it, allowing the discomfort, and gently returning your attention to the present.

With time, you can learn that a thought isn't a fact, an urge isn't an instruction, and not every feeling needs to be fixed.

1.- "I am having tis thought"               

2.- "I notice the urge to do something"               

3.- "I don't have to act on it"