Session Info

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

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

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

Some Useful Session Information

01.

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 consult 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.

02.

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

03.

Confidentiality

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.

04.

Online Safety

When the therapy sessions are online via zoom the therapist and the client must both ensure that their surroundings are safe and they will not be overheard and will not be unnecessarily disturbed for the whole of the session.

Confidentiality is important.

The sessions are not recorded.

Wifi can be a little temperamental at times, so a contact number will be used to establish whether to carry on the session or to have a rain-check.

05.

Online Hints

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 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 become second nature pretty soon..

....................................

Please don't hesitate to ask me any questions about anything you are unsure of..

Some Self Care Tips

Sometimes a therapy session can take a lot out of you mentally, so self-care is so important in-between sessions. A lot of processing can be taking place during this time, so be kind to yourself - maybe make a couple of notes of the things that are especially bothering you to bring up in your next session.

Have a look at these self-care tips to soothe you if you are feeling a little vulnerable.

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
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 you've got your nervous system back regulated.

Butterfly Hugs

Ground Yourself with a loving Butterfly Hug

With your palms facing your heart, place them on top of each other, link your thumbs with hands and fingers facing upwards towards the neck area.
Create your butterfly wings - spread the fingers out a little so that your finger tips are touching your collarbones.
Start gently tapping your fingers on your collarbones ... gently and slowly just like the edges of the butterfly wings.
Tap alternate sides - for a count of 20, then take a deep belly breath, then do another 20
Keep on until your nervous system has calmed down.

Senses 5-4-3-2-1

A simple technique for grounding yourself when you can feel anxiety or panic start to rise...

Look around you, wherever you are:

Name 5 things that you can see
Name 4 things that you can hear
Name 3 things you can feel
Name 2 things you can smell
Name 1 thing you can taste

Bring all of those senses in, say them out aloud or quietly in your head.

Be calm and flexible with it ... change the senses around if you need to. It's your practice, do what works for you.

Self Esteem Box

Everytime you do something that you feel proud of, no matter if its big or small - write it on a piece of paper and put it in your self-esteem box.

When you are feeling low and in need of a boost, take out those papers and remind yourself of the times that you have been happy and proud of yourself

Or why not make a gratitude box, writing down things that you are grateful for and popping them in the box.

Or maybe a self-care ideas box with ideas of things to do such as take a walk in nature, call a trusted friend, put on some uplifting music, make your favourite meal etc...

Show yourself some love and kindness.