Therapy Session Information

If you are new to therapy this page just gives you a little bit of information on what to expect.

And there's a few Self-Care tips at the bottom of the page if you're feeling a bit overwhelmed by it all.

"A counsellor can be the guiding light that helps you navigate through the darkest of storms"

Some Useful Session Information ...

Consultation

Why a Consultation?

Introductions mainly - This is for us both to ensure that I am a right fit for you ... and it can help me to assess whether I will be able help you on your therapeutic journey.

The relationship between therapist and client is an important one so it needs to be right.

This free no-obligation 20 minute chat can let you know what to expect from the therapy sessions with me .. and we can also discuss what you are expecting to get out of it, especially if it is your first time.

Confidentiality

Is it confidential?

Everything said in therapy sessions is strictly confidential.

This is your safe space to say what you want, about what you want.

However - In adhering to the BACP ethics there are a couple of exceptions to this.

Such as disclosures of ...

harm to self or others;
acts of terrorism;
drug trafficking;
money laundering;
child protection issues.

... depending on the circumstances this would be discussed in the session before any further action was taken.

Contract

Why a therapy contract?

The contract is a working agreement between the therapist and the client, it makes sure both parties are aware of the responsibilities required within the therapeutic relationship, however it is being held.

It sets out :

the time, day, cost and duration of sessions
Open-ended or time-limited options
Confidentiality
Ethics (BACP)
Therapeutic Approaches
Cancellation Policy
Working Online
Working in Person

Online Therapy

How does online therapy work?

You will be sent an invitation to join the zoom meeting.

It will have all the info including my personal meeting ID and a passcode which you will use every time to join me in the meeting.

Just follow the directions on the screen - when you are in. and make sure your camera and microphone are switched on.

If you're new to zoom, please don't worry, it will soon become second nature...

Any questions please ask.

Some Self Care Tips

Be kind to yourself.

Sometimes a therapy session can take a lot out of you mentally, so self-care is so important in-between sessions.

Have a look at these self-care tips, maybe they can help you if you are feeling a little vulnerable or anxious.

Box Breathing

👃🏻

👄

Yodic Deep Breathing 'Focusing on the breath'

To calm that busy mind and gain focus fast - with open or closed eyes, visualise the outline of a square.

👃🏻 Inhale deeply, filling up your lungs for a slow count of 4 - extend your belly.
Hold that breath for another slow count of 4
👄 Exhale slowly for a slow count of 4, releasing the air steadily
Hold again for a slow count of 4

.. and repeat steps until you've reached a state of calmness and back to a regulated nervous system.

Self-care is a personal thing - so finding what works for you is crucial as then you'll stick with it ...

Here are a few more ideas of daily practices that may help promote emotional, psychological and physical wellbeing.

If you are struggling maybe introducing some of these strategies below could help you in reducing the frequency and intensity of any anxiety and panic attacks.

Mindfulness & Meditation

Mindfulness techniques, such as meditation or deep breathing exercises can help you stay present and reduce anxiety. Setting aside a few minutes each day to practice mindfulness can make a big difference.

Get Enough Sleep

Prioritise good sleep hygiene by establishing a regular sleep schedule, creating a calming bedtime routine, and making your sleep environment comfortable. Lack of sleep can exacerbate anxiety.

Develop Coping Strategies

Identify and practice coping strategies that work for you, such as journaling, art, or listening to music.

Maybe start a gratitude dairy and remind yourself of the joys that are happening around you.

Having go-to techniques can help you manage anxiety when it arises.

Regular Exercise

Engaging in physical activity can help reduce stress and anxiety. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, dancing, yoga can be particularly beneficial. Do something you enjoy.

Establish A Routine

Having a consistent daily routine can provide structure and predictability, which can help to reduce anxiety. Try to wake up, eat meals, and go to bed at the same time each day.

Stay Connected

Maintain a strong support network of friends and family. Talking about your feelings and experiences can help you feel less isolated and more supported.

Or maybe book in with a therapist like me to work through it.

Eat a Balanced Diet

Eating a nutritious diet can support your overall health.

Try to include plenty of fruits, vegetables, whole grains, and lean meats. Limit caffeine, sugar and alcohol as they can worsen anxiety.

Stay Hydrated

Drink enough water throughout the day. Dehydration can affect mood and energy levels.

Limit caffeine and alcohol - both of these can increase anxiety levels. Consider reducing your intake or eliminating them altogether.

Set Realistic Goals

Break larger tasks into smaller, more manageable steps. Setting realistic goals can reduce the feeling of overwhelm.

Manage your time, setting boundaries, or finding ways to cope with stressful situations.