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I’m often asked about the difference between my coaching sessions and my therapy sessions. On the surface, they can look similar, both involve conversation, reflection, and personal development. However, they differ significantly in purpose, scope, and training. This blog is intended to offer clarity for potential clients, current therapy clients, and anyone exploring what type of support might be right for them. An Important Note About Regulation in the UK In the UK, neither therapy nor life coaching is legally regulated by the government. This means that titles such as 'psychotherapist', 'counsellor' or “coach” are not automatically protected in the way some healthcare professions are. While many therapists are members of professional bodies (such as BACP, UKCP, or NCPS) and adhere to strict ethical codes, and many coaches hold reputable qualifications, the responsibility ultimately sits with the individual seeking support to check a practitioner’s training, credentials. What Therapy Is Therapy is designed to support emotional and psychological wellbeing at depth. It is appropriate for individuals who may be experiencing: Trauma and its ongoing impact Anxiety, depression, PTSD or CPTSD Attachment difficulties Dissociation or panic Relational patterns rooted in early experiences Emotional overwhelm or crisis Therapy involves working not only with thoughts and behaviours, but also with the nervous system, memory processing, and emotional regulation. It requires training in safeguarding, risk assessment, ethical practice, and clinical understanding of mental health presentations. When working with trauma, therapy prioritises safety, pacing, and stabilisation before any deeper processing begins. What Life Coaching Is Life coaching is typically forward-focused and goal-oriented. It supports individuals in areas such as: Career development Confidence building Accountability Goal setting Performance and productivity Life transitions Coaching works best when someone has a stable emotional foundation and is not in acute psychological distress. It assumes that the client is not requiring clinical mental health support and is able to engage in future planning without becoming emotionally overwhelmed. Coaching is about growth and direction, not trauma processing. The Rise of Trauma-Informed Coaching In recent years, more coaches have begun offering “trauma-informed” or “trauma-healing” services. While some coaches undertake valuable additional training, trauma cannot simply be reduced to a limiting belief or mindset block. Trauma lives in the body and nervous system. It can involve dissociation, flashbacks, emotional flooding, attachment disruptions, and complex physiological responses. Without sufficient clinical training, there is a risk of retraumatisation, psychological harm, emotional overwhelm, or missing signs that someone requires specialist mental health support. It is especially important to ensure that anyone offering trauma support has appropriate qualifications, supervision, and experience in trauma-specific work. This is not about criticising coaching as a profession. Coaching can be powerful and effective in the right context. The key question is whether the support being offered matches the complexity of the issue being addressed. What Is Therapeutic Coaching? Therapeutic coaching is a blended approach. It integrates psychological understanding and emotional awareness with forward-focused, goal-oriented work. It may be suitable for someone who: Has already done some therapeutic work and feels relatively stable Is not in crisis but notices old patterns influencing current goals Wants to move forward while still having space to acknowledge emotional barriers Is seeking both reflection and practical direction In therapeutic coaching, we might explore how past experiences shape current beliefs, but we would not move into deep trauma processing or memory reprocessing. The emphasis remains on present awareness and future movement, with emotional safety in mind. How Do You Know Which One You Need? You might benefit from therapy if: You feel frequently overwhelmed, anxious, or emotionally dysregulated You experience flashbacks, dissociation, or panic Your past feels very present in your daily life You are navigating trauma, grief, or significant emotional pain You might benefit from coaching if: You feel emotionally stable but stuck You want clarity around direction or goals You are seeking accountability and structure You are motivated for change but need guidance You might benefit from therapeutic coaching if: You feel mostly stable but notice emotional patterns holding you back You want growth without revisiting deep trauma You are ready to focus on the future but still value psychological insight If you are unsure which approach might be for you this is something we can explore together in an introductory call. Choosing the Right Support There is no hierarchy between therapy and coaching, only appropriateness. The most important factor is ensuring that the level of support matches the level of need. Trauma work requires depth, safety, and appropriate training. Goal-focused growth requires clarity and momentum. Sometimes, individuals move between therapy and coaching at different stages of their lives. Whatever you choose, you deserve support that is ethical, well-trained, and aligned with your needs. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

The therapy landscape has changed significantly in recent years, particularly following the Covid-19 pandemic. One of the most notable shifts has been the increased use of remote therapy. What began as a necessity during periods of social distancing has since become a popular and accessible way for many people to receive mental health support. Research has shown that online therapy can be just as effective as in-person sessions in terms of structure, content, and therapeutic outcomes. While remote therapy offers flexibility and convenience, it is important to recognise that it may not suit everyone. Choosing between online, telephone, or in-person therapy involves weighing the advantages and limitations of each option so you can make a decision that best supports your needs, preferences, and sense of safety. In person sessions Face-to-face therapy allows the therapist to observe both verbal and non-verbal communication, which can deepen understanding and connection. Being in a dedicated therapy room can also offer a sense of stability and containment, particularly for those working with trauma. If your home or everyday environment feels unpredictable, unsafe, or reminiscent of difficult experiences, a consistent and neutral therapy space may provide a more secure foundation for therapeutic work. A setting that is frequently interrupted, unfamiliar, or emotionally triggering may make it harder to feel grounded, especially in the early stages of therapy. In-person sessions do require travel, which can increase the overall time commitment and may present challenges for some individuals. However, for others, the journey to and from sessions can offer valuable time to reflect, prepare, or decompress. Telephone Call Sessions Telephone therapy can be a good option for those who find face-to-face contact difficult or overwhelming. For some people, speaking without being seen can offer an added sense of privacy and reduce anxiety. The absence of visual cues can allow full focus on what is being said, but it is worth considering whether you feel able to express your emotions clearly without non-verbal communication. It’s also important to have access to a private, uninterrupted space where you feel safe to speak openly. For individuals who experience frequent panic attacks or dissociation, having a visual point of reference such as a therapist’s presence or room can sometimes be grounding. In moments of crisis, telephone support may also feel more limited for some people. Video Call sessions Video therapy offers face-to-face interaction while removing the need to travel. This can be especially helpful for those with busy schedules, mobility challenges, or limited access to local therapists. Online sessions also allow you to choose a therapist based on suitability rather than location. Many people find comfort in attending sessions from their own home, which can help them feel more relaxed and at ease. However, online sessions do rely on technology, and occasional disruptions due to internet or technical issues are always a possibility. Live Messenger Sessions Live messenger sessions provide real-time, text-based communication. This format can work well for individuals who are comfortable expressing themselves in writing and prefer a discreet way of engaging in therapy. Some people find it easier to open up through text and value the immediacy of live messaging compared to email. However, this approach may feel less suitable for those who rely heavily on verbal expression or non-verbal cues. Email sessions Email therapy offers flexibility and time for reflection. It can be particularly helpful for those who prefer to write, allowing you to carefully consider and edit your thoughts before sharing them. Because email communication is asynchronous, responses are not immediate. While this can encourage thoughtful processing, some individuals may find it difficult if they need real-time support or feel that their experiences are too complex to explore through written exchanges alone. Making a Decision Feeling comfortable and secure in the format you choose is essential for a positive therapeutic experience. Prioritising your sense of safety and ease creates the conditions for meaningful and effective work. When deciding where and how your sessions take place, consider whether you can fully focus without interruptions. For safety and effectiveness, it is best to avoid attending sessions while driving or in public spaces. Some therapists offer only specific formats, such as online-only or in-person-only, while others provide a combination. If you are unsure which option may suit you best, this is something you can explore together during an initial session. In certain circumstances, particularly when working with trauma or risk, in-person sessions may be recommended and adjusted accordingly. I have undertaken comprehensive additional training in online psychotherapy and counselling, enabling me to work safely and effectively in this way. Online therapy can differ in important ways from in-person work, and choosing a therapist who is experienced in this modality can be especially important in times of crisis. Each therapeutic format offers its own benefits and limitations. The most important thing is choosing the option that aligns with your needs, preferences, and capacity at this point in your life. By seeking support in a way that feels right for you, you are taking a meaningful step towards caring for your mental health. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

The start of a new year often comes with the expectation that we must set big, ambitious resolutions. Eat healthier. Exercise more. Learn a new skill. Be “better.” For many, this can create pressure, guilt, or disappointment if we don’t follow through. Especially if the last year felt challenging or overwhelming, the idea of fixing everything all at once can be a reassuring thought but is often unrealistic. Personal growth doesn’t have to be rigid, all-or-nothing, or tied to a calendar. It can be gentle, flexible, and meaningfully tailored to your life, pace, and needs. Here are 6 thoughtful alternatives to New Year’s resolutions that may allow you to move forward at a gentler pace: 1. Create a Vision Board A vision board can help you to clarify what matters to you, visually capturing hopes, dreams, and inspirations. It’s not about achieving everything at once; it’s about cultivating awareness of what you want more of in your life. Include images, quotes, or words that make you feel excited or calm, anything that sparks intention, not obligation. Place it somewhere you’ll see often to gently remind yourself of your focus. 2. Break Goals Into Small Steps Big goals can feel overwhelming, making it easy to get stuck before you even start. Instead of committing to one huge change, break it into small, achievable steps. For example, if your goal is to “exercise more,” perhaps start with two 10-minute walks a week, rather than aiming for daily hour-long workouts. Each small step is meaningful progress and builds confidence along the way. 3. Set an Intention Word Rather than focusing on resolutions, choose a word for the week or month that represents what you want to cultivate. Words like presence , balance , courage , or kindness  can guide daily decisions without creating pressure. Each time you notice your word, it becomes a gentle check-in: Am I living in alignment with this intention today? 4. Compile a Lifetime Bucket List Not everything has to be achieved within a single year. Start a bucket list of experiences, adventures, or skills you hope to explore in your lifetime. This approach shifts the focus from short-term pressure to long-term curiosity. It’s a reminder that life is a journey, not a sprint, and there’s no deadline for joy, learning, or growth. 5. Try 7-Day Challenges Short challenges are low-pressure ways to explore new habits or experiences. They create a sense of novelty and achievement without tying you down to a year-long commitment. Examples include: Journaling every morning for a week A 30-day gratitude challenge Daily walks in nature for a month Trying a new recipe or creative activity every week Even if you don’t continue indefinitely, you’ll gain insight, experience, and possibly new habits you actually want to keep. 6. List the Things You’re Looking Forward To Growth isn’t only about fixing what feels “wrong.” It’s also about noticing what brings joy, anticipation, and excitement. Make a list of events, experiences, or even small moments you’re looking forward to. Whether it’s a weekend hike, a coffee date, or a favourite show, anticipating these experiences can boost mood and motivation and remind you that life has positive things to savour, too. Rethink What Growth Means The most meaningful growth isn’t about achieving everything or ticking off boxes. It’s about noticing effort, persistence, and small victories along the way. Pause regularly to reflect: What went well? What felt meaningful?  Even tiny wins count. This approach reduces guilt and helps you stay connected to your values rather than a rigid goal. Many New Year’s resolutions fall flat because they’re influenced by external expectations or comparisons. Instead, focus on actions and intentions that are within your control. Ask yourself: What is doable for me right now? What aligns with my energy, values, and life circumstances?  Small, realistic actions often create the most lasting change. Above all, remember that New Year’s doesn’t have to be about perfection, extremes, or drastic change. Growth can be small, joyful, and deeply personal. By using these alternatives, you give yourself space to explore, experiment, and enjoy the process, decreasing the pressure or guilt. Your journey doesn’t need a resolution to be meaningful. It just needs your curiosity, your effort, and your self-compassion. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

When we’re hurting, especially from trauma, it’s natural to search for meaning. We want to believe that what we went through had a purpose. That it taught us something. That we’re stronger for it. Because if there’s meaning, maybe the pain wasn’t just  pain. Maybe it was worth something. But the truth is, some experiences are just deeply painful. Some events are senseless and some wounds exist simply because something happened that shouldn’t have. Exploring trauma healing beyond meaning takes into consideration tending to what these events left behind with compassion, care and patience. The Pressure to Make Pain Productive Trauma survivors often carry an additional burden, not just of what happened, but of what they feel they should be doing  with it. You might feel pressure to turn it into a lesson, to reframe your trauma as a story of growth or empowerment or to be the version of yourself who has “come out stronger” on the other side. But what if you don’t feel stronger? What if you’re just… tired? You are not failing  if you don’t find meaning in what happened to you. You are not less worthy if your pain doesn’t feel purposeful. You Don’t Have to Reframe the Unthinkable It’s okay to say: This hurt me. It didn’t teach me. It just hurt. That’s not negativity, that’s honesty. Healing doesn’t require you to rewrite the past or extract value from every moment of suffering. In fact, many trauma survivors find true healing begins when they stop trying to justify their pain and instead let it be what it is. There is deep power in naming something for what it was, too much, too soon, too often and too painful. What Trauma Healing Beyond Meaning Can Look Like Instead Healing might not be loud or linear. It might look like resting when your body is exhausted, even if you feel like you didn’t do much. It might be learning to connect to a sense of safety again, or for the first time, in your body, in your relationships, in the world. It might mean learning to be more present day by day, and letting that be enough. You don’t have to transform your trauma to be worthy of recovery, you’re worthy simply because you’re here and you exist. Remember that you made it through something incredibly difficult and you’re still showing up, even when it's tough. Your Pain Is Valid Whilst it might be helpful to begin to understand your nervous system and responses, you don’t need to find meaning in your trauma to start healing. You don’t have to be grateful for your pain in order to move forward. You certainly don’t have to perform strength to deserve care. Your experience matters because you  matter. Your story doesn’t need a silver lining to be heard. It just needs space, a space where you feel safe, to be held, seen, and supported. If You're Ready to Begin That Process or are in the process... If you're holding pain that feels too heavy to carry alone, you're not meant to. Therapy can be a space to process your experiences gently, at your own pace, without pressure to turn it into anything more than what it already is. If you're looking for support, I'm here to help, and if you're already in therapy, this is your reminder that it’s okay if progress feels slow or uncertain. Some sessions may feel light, some may feel heavy, both are valid experiences. Healing is rarely a straight path, and there is no deadline. The work you’re doing matters, even on the days it doesn’t feel like it. If you're simply someone who took time to read this, thank you. It takes courage to sit with hard truths, especially when they challenge the narratives we’re often fed about pain and purpose.Your awareness, your reflection, and your willingness to be gentle with yourself are all acts of care that are significant. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

If you’ve been looking into trauma therapy, you may have come across EMDR, but what exactly is it, and what makes EMDR such a transformative path for trauma recovery? EMDR (Eye Movement Desensitisation and Reprocessing) is a specialist therapy designed to help people process and heal from distressing memories or experiences. It’s particularly effective for trauma, PTSD, and anxiety-related difficulties. How Does EMDR Work? Imagine a room filled with filing cabinets. Some are neatly closed, labelled, and organised, these hold adaptive information your brain has processed and stored without trouble. Some cabinets in this room are left open, papers scattered across the floor, unlabelled and messy. These represent maladaptive information, memories your brain has struggled to sort and store properly. When you go through something traumatic, instead of being filed away, sometimes the memory gets stuck, sitting open, raw, and easily triggered. EMDR works by helping your brain 're-file' these memories so they no longer cause such a high level of distress in the present. During an EMDR session, your therapist will guide you through recalling the difficult memory while using bilateral stimulation (such as guided eye movements, tapping, or sounds). This helps your brain reprocess the memory so that, over time, it loses its emotional intensity. How Can EMDR Help With Trauma Recovery? EMDR is an approach that can support those who have struggled with trauma for a while to finally move forward. Instead of just managing symptoms, it can help to resolve the root of the distress. Research shows that EMDR can be highly effective in reducing trauma symptoms and improving emotional well-being. By reprocessing distressing memories, EMDR can help reduce emotional triggers and lessen anxiety. It often leads to a greater sense of emotional balance and resilience, allowing individuals to engage more fully in their daily lives without being overwhelmed by past experiences. Some clients report feeling lighter, more in control, and better able to process emotions after completing EMDR therapy. EMDR vs. Rewind Trauma Therapy: What’s the Difference? Both EMDR and Rewind Trauma Therapy are effective approaches for processing traumatic memories, but they use different techniques and suit different needs. EMDR involves briefly recalling aspects of a distressing memory while engaging in bilateral stimulation. This helps the brain to reprocess the memory and store it in a more adaptive way, reducing its emotional charge over time. EMDR is a structured, multi-phase therapy that supports deeper emotional processing and is especially helpful for complex or longstanding trauma. Rewind Trauma Therapy, is a non-intrusive and content-free method. Clients do not need to describe or talk in detail about what happened. Instead, the technique uses guided imagery to mentally ‘revisit’ and then ‘rewind’ the traumatic memory, helping the brain to refile it as non-threatening. It is often experienced as gentler, and in some cases, progress can be made within just a few sessions. Both approaches can be powerful and healing, it’s about finding what feels right for you. EMDR Does Not Erase Memories EMDR is a powerful tool, but it does not erase traumatic memories. Instead, it helps process them in a way that reduces their emotional hold. Before beginning EMDR, a trained EMDR therapist will spend some time gathering information about you and working with you to ensure that you have the emotional resources to navigate the process, as it can often bring up intense emotions. Think of EMDR like a journey where the therapist is the navigator, but you remain in the driver’s seat, your brain ultimately determines where it needs to go for healing to take place. Important Considerations Since EMDR is a specialist approach, it’s important to work with an accredited therapist that is trained in EMDR. As mentioned, sessions can sometimes bring up strong emotions, so having a safe and supportive therapeutic environment and foundational relationship with your therapist is key. Although EMDR can be extremely helpful for a wide range of issues, be mindful that there should always be a process to determine if EMDR is suitable for you, as not everyone will benefit from this approach. A trained EMDR therapist will carefully assess your history, current needs, and readiness before beginning EMDR treatment. Ready to Explore EMDR? If you’re interested in exploring EMDR therapy, sessions are available both in-person and online. Contact me to arrange a session where we can discuss your needs and explore whether EMDR may be the right approach for you. Want to learn more first? Watch this video from the EMDR Association for an explanation of EMDR from a client’s perspective: EMDR Therapy Explained . Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

Wondering about how therapy can help with trauma? Therapy isn't just about talking the issues through, or just having some tools to manage; it's about healing on a profound level. The therapeutic process is a journey that can lead to significant emotional and psychological transformation. Trauma can impact how we think, feel, and relate to others in various ways, often leading to patterns of behaviour that may be detrimental to our well-being. It can create barriers in our relationships, distort our self-perception, and even affect our physical health. Here’s what trauma therapy can offer on your healing journey. Understanding your triggers Trauma therapy can help with a variety of crucial aspects related to healing and personal growth. One of the benefits is the opportunity to gain a deeper understanding of your triggers. Triggers are often linked to past traumatic experiences and can manifest in various ways, leading to emotional distress or physical reactions. Through trauma therapy, individuals can learn to identify these triggers, understand their origins, and develop strategies to cope with them effectively. This process is essential in creating a sense of safety and empowerment in daily life. Processing past experiences safely Additionally, trauma therapy provides a structured environment for processing past experiences safely. Many individuals carry the weight of unresolved trauma, which can hinder their ability to live fully in the present. Therapists trained and experienced in working with trauma utilise various therapeutic approaches to help clients process these memories in a way that feels safe and manageable. This may involve Eye Movement Desensitisation and Reprocessing (EMDR), Rewind Trauma Therapy , Somatic Therapy, Trauma-informed Cognitive Behavioural Therapy, Parts Work, and more. The safe processing of past experiences allows individuals to integrate their experiences without becoming overwhelmed by them. Regulating emotions & body responses Another significant aspect of trauma therapy is the emphasis on being with emotions and body responses. Trauma can disrupt the body’s natural ability to respond to stress, leading to heightened anxiety, depression, or physical symptoms. Therapists can support clients with the practice of grounding techniques, self-compassion, mindfulness practices, and emotional regulation strategies that can help individuals regain control over their emotional and physiological responses. Learning these skills, can help clients with an improved ability to navigate challenging situations. Rebuilding trust & relationships Rebuilding trust and relationships is a critical component of trauma therapy. Traumatic experiences can severely impact one’s ability to trust others and form healthy relationships. Therapy can provide a safe space to explore these issues, allowing individuals to understand how their trauma has affected their interpersonal dynamics. Through the therapeutic relationships, between therapist and client, clients can begin to rebuild trust, both in themselves and in others, facilitating healthier connections moving forward. This process often involves setting boundaries, improving communication skills, and developing a stronger sense of self-worth, which are essential for fostering fulfilling relationships. More than just coping skills Therapy isn’t just about “fixing” symptoms. It’s about so much more than merely addressing surface-level issues or alleviating immediate discomfort. It encompasses a holistic approach that prioritises feeling safe in your body again, which is crucial for anyone who has experienced trauma or emotional distress. This process involves learning to reconnect with your physical self, understanding the signals your body sends, and cultivating a sense of safety that allows you to express your feelings and experiences without fear. Cultivating self-compassion Moreover, therapy is about understanding your story with compassion. Each individual has a unique narrative shaped by their experiences, struggles, and triumphs. In therapy, you are encouraged to explore this narrative without judgement, allowing you to gain insights into how your past influences your present. By reframing your story through a compassionate lens, you can begin to see yourself not just as a collection of problems but as a whole person with strengths and vulnerabilities. This compassionate understanding can be transformative, leading to greater self-acceptance and healing. Each person's therapy journey is unique, shaped by their distinct experiences, backgrounds, and challenges. Individuals bring a complex mix of emotions, thoughts, and life experiences to therapy, requiring diverse approaches and outcomes. Factors like cultural background, personal history, and coping mechanisms influence therapy engagement and goals, which can range from addressing mental health issues to seeking personal growth. Ultimately, trauma therapy focuses on long-term healing. It isn't a quick fix for immediate issues but rather a path toward acquiring the skills and tools needed to handle life's challenges successfully. For trauma therapy to be effective, it must progress at a pace that suits you, and finding the right therapist with whom you feel comfortable is crucial for this journey. Trauma therapy is a journey of self-exploration and development that can result in many significant and positive changes and a more connected and fulfilling life. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

When we think about healing from trauma, many people imagine talking about painful memories or understanding the past. While this is part of the process, it’s not the whole picture. Trauma doesn’t just live in the mind, it lives in the body, too. The physical effects of trauma can manifest in tension, discomfort, or even chronic pain, making it essential to address not only the mental and emotional aspects of healing but also the body’s response. That’s why movement and somatic awareness can play a vital role in trauma therapy. By reconnecting with the body through mindful movement, breath-work, and awareness, we can release stored trauma and foster a deeper, more holistic healing experience. The body holds onto experiences, both positive and negative, and these can show up in ways we might not fully understand. This is why somatic practices, such as gentle stretching, body scanning, or even focused breathing, allow us to check in with ourselves, acknowledging and releasing what has been held within. Mindful movement and somatic experiencing can create a space for the body to heal alongside the mind, allowing for a more complete sense of recovery. When we allow ourselves to be fully present with both our emotional and physical sensations, we open the door to a more profound and lasting healing journey. Why Movement Matters Trauma is not just an event that happened in the past; it’s something that can leave lasting imprints in the body. Our muscles, posture, breath, and even how we walk can carry traces of what we've been through. Movement, whether that’s walking, stretching, dancing, or other embodied practices can help release stored tension, reconnect us with ourselves, and promote healing. As Peter Levine writes in Waking the Tiger: Healing Trauma , “The body is designed to process and release trauma naturally, but when this process is interrupted, the trauma becomes stuck.” Movement helps to gently restart this natural release mechanism, allowing people to feel more grounded, regulated, and in touch with themselves. Scientific evidence supports the importance of somatic therapies. A randomised controlled study published in the Journal of Traumatic Stress  found that Somatic Experiencing (SE), a body-oriented trauma therapy, significantly reduced PTSD symptoms and depression in participants. These findings support the idea that trauma resolution can happen not only through talking but also by helping the nervous system release what’s been held inside. ( Read the study ) A Gentle Way In Movement doesn’t have to mean intense exercise. It could start simply by getting outdoors, tuning into how your body feels, or being present with your breath. These small acts of awareness and motion can support regulation of the nervous system and create moments of calm and connection. For many people, walking and moving in nature can be especially powerful. It offers space, rhythm, and a soothing sensory experience, all of which help the nervous system feel safe enough to begin releasing held tension. The natural environment provides grounding, with the sights, sounds, and smells helping to anchor us in the present moment. As we slow down and engage with our surroundings, we can cultivate a sense of peace that allows the body to unwind and begin healing from the inside out. The rhythm of walking, combined with the healing energy of nature, invites us to be gentle with ourselves and reminds us that healing is a process, not a race. Let’s Walk Together If you’re curious about how gentle movement might support your healing, myself and a fellow psychotherapist have recently created a trauma-informed walking group designed to support people in reconnecting with their bodies and the world around them. Our aim is to build a warm and welcoming community where we integrate mindful movement with therapeutic practices. It’s an opportunity to slow down, tune into your body, and experience the healing power of nature while being supported by a community that understands and respects your journey. Together, we’ll explore how the simple act of walking, combined with mindful awareness, can help release tension, calm the nervous system, and restore a sense of balance and connection. Click here to find out more about our walking and wellness group for women and those that identify with womanhood, A2B Collective. Follow our social pages to stay updated about our upcoming events. In Summary Trauma isn’t just a memory, it’s something your body carries. The impact of trauma often lingers in the form of tension, discomfort, or even physical pain, leaving the body holding onto past experiences long after the mind has processed them. A skilled therapist can help you reconnect with your body’s natural healing abilities, creating a safe space where you can explore both your mind and body’s responses to trauma. By integrating movement into therapy, whether through gentle exercises, breath-work, or somatic awareness, we can tap into the body's innate capacity to heal. These approaches can support the nervous system, helping to regulate stress responses and create a sense of calm and balance. Movement in therapy can be a gentle yet powerful way to unlock a deeper level of healing. It's not about pushing yourself to perform or do more; it’s about learning to listen to your body, honouring its wisdom, and allowing it to release stored tension. This holistic approach invites the body and mind to work in harmony, helping you move from surviving to thriving. Trauma can feel isolating, but healing doesn’t have to happen in isolation. With the support of movement, connection, and therapy, there is an opportunity to experience profound transformation and create meaningful progress in your healing journey. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

Having the expectation that you will always leave your therapy sessions feeling positive, light and free of all your struggles and worries is a fantasy. This is particularly true when you are working at depth in therapy. Unearthing and processing heavy emotions, especially ones that have been buried for a long time, can leave you feeling absolutely exhausted. Leaving a therapy session feeling this way does not necessarily mean that therapy isn't right for you. It is important to recognise that working through traumatic events, and the associated painful and complex emotions, is hard work. If you are not used to allowing yourself to be vulnerable in this way, this type of emotional work can sometimes feel uncomfortable before it can start to feel good. Pushing your feelings aside and forcing yourself to move on too quickly after your therapy sessions can increase a sense of disconnection within. Instead, work on regulating yourself in mindful ways which support you to come back to a place of balance, calmly re-establishing your connection to the present moment. Here are some ways that will support you to do exactly that... 1. Breath work Deep breathing is a self-healing tool which can be used to lower stress and your heart rate. Practice belly breathing after your sessions to ground yourself into the present moment by focusing on the natural rhythms of your body. Sit in a comfortable position, placing one hand on your belly and the other hand on your chest. Close your eyes or lower your gaze, inhale through the nose to the count of 5; feel your belly rising up as though you are inflating a balloon. Exhale through the mouth to the count of 5, feel your belly going down; imagine the balloon deflating. Repeat this cycle a few times, as many as you feel you need to gain a sense of calm. 2. Listening to music Music can be a powerful influence on the psyche, so much so that music is used as a form of therapy. Research shows that listening to the music you love can elicit a dopamine release, known as the 'feel good' hormone. Listening to a familiar tune after therapy can be both uplifting and cathartic. You may wish to create a post-therapy session playlist, to help ease your stress levels and regulate your mood. You may wish to sing along to lyrics that reflect your truth, this can support you to explore your emotions further. 3. Brain dump - Journaling Brain dumping via journaling after your sessions can help you to declutter and clear your mind of racing or overwhelming thoughts. It is a way of writing to let go, with no judgements or restraints, put pen to paper and let it flow. Write whatever comes to mind, whatever form that it comes in, whether it be a list, mind-map or word association. You may find that there are some thoughts which come from this exercise that you'd like to take to your next therapy session and explore at greater depth. 4. Movement Dancing around your room, yoga practice, jogging, walking, skipping, gentle stretching; it doesn't matter what it is. Find a way to move that feels right for you. Prolonged stress can take its toll on the body. Acknowledge how your body feels after your therapy session, notice areas of your body that might carry tension and send your conscious awareness to this area to allow for a release. 5. Spending time with pets Pets are companions that do not judge or criticise. Pets do not care what your income is, what you've been through in the past, or what your status is. They offer their unconditional love and acceptance. They can ease loneliness, promote playfulness and encourage socialisation. Interaction and connection with pets can offer comfort and a sense of security which can contribute to a reduction in anxiety. 6. Grounding in nature Spend time outdoors. Consider visiting a place of natural beauty: a local park, or a nature reserve. Practice mindful walking: allow yourself to become fully immersed in your experience, use your senses to connect with what is around you. Give yourself permission to relate to something greater than yourself, take in the view of the sky, the texture of the ground, the smell of cut grass, the sound of the wind rustling the leaves on the trees. 7. Looking after your home environment Taking care of your immediate living space is a good way to focus your mind on tasks that are directly beneficial to your well-being. A cluttered environment can negatively impact mental and emotional health. Cleaning and tidying can lead to improved mood by giving an instant sense of gratification. Start by focusing on one area of your home; what small task could you do to improve this area in your home? 8. Self-care routine After each therapy session consider something you can do for yourself as part of your routine. For example, walking back from therapy and picking up a coffee and a fresh pastry on your way home, having a relaxing bath, or having a browse around your favourite store. Find a gentle way to treat yourself and show yourself some appreciation for the hard work you do in therapy, and the commitment that you have made to yourself in showing up to sessions even when it's challenging. Planning Consider making a plan ahead of your next therapy session for how you will support yourself after the session ends. Do discuss therapy after-care with your therapist. In your session some therapists might ask you what you intend to do after the session; this may be part of the process of them supporting you to consider what you might need after the session ends. Think about your after-care as an extension of your therapy session. Give yourself a minimum of 30 minutes to an hour to engage in something which can give you the space you need to re-engage and ease back into everyday life. What if nothing is working? If you find yourself feeling overwhelmed with emotions and thoughts that feel unmanageable, consider reaching out for support from the Shout text service or Samaritans helpline. These services are available to anyone in the UK, 24 hours a day, all year round. It is important to discuss how you've been feeling after sessions with your therapist in your next session. It might be that more work is required around coping skills before you proceed with unpacking deep emotional wounds. This doesn't mean that coping skills enable you to forgo discomfort or feeling any difficult emotions that may arise from therapy sessions, but that you feel equipped to manage them if they do. Disclaimer: Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory or Psychology Today . Copyright: Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

Have you ever wondered what happens the first time you meet a therapist? It's completely normal to feel a mix of emotions - from nervousness to relief - as you embark on this journey. One way to ease into the process is by understanding what to expect during your initial session. Certain therapists adopt a structured method for assessments during the initial session, where they might request you to complete concise forms to evaluate your current mental and emotional state. Subsequently, they may inquire about these details to gain a deeper insight into your requirements. In contrast, some therapists take a more relational approach, creating a more casual atmosphere in the first session. They may have prepared questions to ask and will respond based on the information you provide about your circumstances. It is important to note that specialised methods for dealing with trauma, like Eye Movement Desensitisation and Reprocessing (EMDR) and Rewind Therapy, may involve an assessment process that slightly differs from traditional talk therapies. The therapist will need certain information to feel confident that these methods are safe and will more than likely be effective for you to engage in. Keep reading to find out what happens in your first session or initial meeting and the potential questions that may arise during this stage of gathering information and for top tips for how to get ready. Some things your therapist might want to know: The reason you are seeking therapy Whether you have had therapy in the past and what your experience of therapy has been so far What kind of support you'd like from your therapist Information about your current support network, eg. family, friends and professionals Information about your current coping strategies What you'd like to achieve from accessing therapy During your initial session, your therapist will more than likely discuss their theoretical and professional approach to therapy, as well as how they plan to work with you. They may also go over their contract, covering details such as session scheduling, fees, holidays, cancellation policy, and safeguarding measures. Some things that you might want to know: Does the therapist have the relevant experience to support you? Does the therapist have any specialisms or specific skill sets and how do they apply this? Session availability - Where sessions will take place and how often How you will know if therapy is helping and what to do if it isn't How to prepare: Spend some time considering what you'd like to ask your therapist - What would you like to know about therapy sessions? Write some notes down and bring them to your session as prompts. Be ready to start on time - Check your internet connection/phone signal prior to the session starting if you're meeting online or via phone. If you're meeting in person try to get there a few minutes early so that you don't feel rushed. Check directions, parking etc. before you leave. Comfort levels - Have some water, tissues and comfort items close by for the least amount of disruption during the session. Breathe - Your therapist is human, they have more than likely had therapy themselves before. They can understand and relate to being in your position. Be open and honest - Try to be as clear as you can, there is no need to hide information from your therapist. Your therapist is not judging you personally but they will need information so that they can safely assess whether they are the best fit to work with you. Making a Decision I use introductory calls as a way to understand more about potential clients needs and consider how I may be able to support them. Therapy is an extremely personal process and as such I urge potential clients not to rush their decision and to take some time to explore other therapists and weigh up their options before making a decision. Some therapists will offer free or concessionary rates for initial sessions as they are aware that if you are seeing multiple therapists for consultations costs can mount up. You should never feel pressured to make a decision on the spot, and you should not feel pressured to go with the first therapist that you meet with. If you decide that the therapist was not the right fit for you, you may wish to contact them and let them know. You do not have to feel bad about this, us therapists are aware of the process and will want to ensure that you have the support that feels right for you. If a therapist decides that you might not be the best fit to work together they will inform you of this. Although it can sometimes be difficult to hear when you have plucked up the courage to reach out, it's important to be aware that therapists are not obligated to work with you even if you would like them to. Therapists that have signed up to adhere to ethical frameworks have to follow guidelines which stipulate that they must work within their scope and abilities. This means that if they feel supporting you falls outside of their scope and ability or they don't have the space to accommodate you they are obliged to inform you of this. Some therapists will support you by referring you to another therapist that could offer the support you need or by sending you directories, links and information of where you could find the appropriate support. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

First things first, well done! Embarking on the journey of self-discovery through therapy is certainly a courageous step. It's not always easy to ask for help. Taking the decision to become a more authentic version of yourself, addressing emotional wounds and understanding the difficulties you face on a deeper level takes bravery. Courage does not mean the absence of fear, in fact the Collins Dictionary defines courage as the quality of mind or spirit that enables a person to face something difficult, uncertain or potentially risky. Courage does not involve acting recklessly, but intentionally. If you have landed on this page, the chances are that you intend to move forward and find a therapist. But, what now? How do you find that therapist? You may be asking friends for recommendations or be frantically googling 'therapist near me'; either way, finding a therapist you truly connect with can sometimes be a challenge. As a therapist who has attended therapy for a number of years I've had quite a bit of experience in searching for my own therapist. I've managed to narrow things down into 4 steps to finding the right therapist for you, so if you really want to find a therapist that you feel comfortable with, read on... 1. Consider Your 'Why' You may have experienced a bereavement, lived through childhood trauma or be going through a challenging time in your relationship. It may matter to you that your therapist has professional experience in the specific issue that you are dealing with. Some therapists will choose to specialise in an area of particular interest to them. If they do, this information will be listed on their website. The option of choosing a therapist that specialises in a specific area or works with a specific client-group may put you at a greater sense of ease and give you some confidence that the therapist is well-versed to accommodate the specific work that you'd like to do. When you first meet with your therapist, you may want to ask some questions about their experience. A competent therapist will be happy to share this information with you. 2. Consider Your Background You may feel a greater sense of comfort meeting with a therapist who shares your cultural background, language, sexual identity, faith, gender, neurodivergence, disability or is of a similar age. This is something that you are allowed to be selective about, choosing a therapist is a personal choice. Although your experiences are unique to you, there are some experiences also shared by others that share a similar background. Finding this in your therapist may mean that you don't waste time explaining values, perspectives and nuances associated with your background. You may also feel that it's easier to generate a feeling of connection and safety which will make opening up less challenging. Pink Therapy is an online directory that offer a list of LGBTQIA+ friendly therapists, BAATN is an online directory where you can search for therapists of Black African, Asian and Caribbean heritage. You can also use advanced search criteria on online directories such as Psychology Today or the Counselling Directory to narrow the search down to the specifics you would like. 3. Consider Your Needs How would you prefer to be supported? Maybe you feel a more structured solution-orientated approach would be beneficial or maybe a less directive approach would suit you. It is worth taking a look into the various approaches to therapy that exist; you can find an online A-Z of therapeutic approaches to therapy here . Some therapists choose to use a selection of different modalities and will shape this around your needs. It is also worth noting that even though a therapist might share a therapeutic approach with another therapist their individual way of using this approach can differ. 4. Consider Your Instincts Research has consistently shown the most important aspect of effective therapy to be the relationship between the client and the therapist.The first session with your therapist is typically an introductory one, which will involve a form of assessment. This session provides you with a chance to get to know your therapist and ask any questions that you feel you need to. Trust in the way that you feel after having met with a potential therapist. Do you feel that this is someone you could see yourself building a trusting therapeutic relationship with? Sometimes we can sense energetically when we don't connect with somebody and that's okay! Keep looking. Further considerations Currently Psychotherapy and Counselling are legally unprotected titles in the UK, this means that anyone can call themselves a therapist. Some qualified therapists choose to be a member of an organisation which is accredited by the Professional Standards Authority. The most well known of these membership bodies in the UK are the British Association of Counselling and Psychotherapy (BACP), the National Society of Counselling and Psychotherapy (NCPS) or the United Kingdom Council for Psychotherapy (UKCP). If your therapist is a member of one of these organisations then you can be assured that they are suitably qualified and adhere to a clear ethical framework. However, signing up to a membership body is not mandatory requirement as a therapist and there are many qualified therapists that choose not to sign up. Remember checking out the qualifications and experience of the individual therapist that you have in mind is important. There are some organisations that offer personalised matching services which can take a lot of the leg-work out of searching for a therapist. It is a good idea to do your research about what signing up to these services entail, as often you will be a direct client of the matching service rather than of the therapist which may place some limits on flexibility. Disclaimer: Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory or Psychology Today . Copyright: Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

Do you feel disconnected? Our hectic lives and endless tasks can cause us to lose touch with ourselves and our true feelings. The more interruptions we face in maintaining this self-connection, and the longer it persists, the more we become detached from our genuine emotions, which can also end up impacting our relationships with others. What is your perspective on your emotions? Do you consider them a hindrance, interfering with your ability to complete tasks effectively? Our attitude towards our emotions can obstruct us. It's natural for us to shy away from things we deem unimportant. Our feelings and emotions are integral to the human experience, and no matter how hard we try, we cannot entirely ignore them or expect them to vanish. Suppressed feelings eventually manifest in unexpected ways. Beginning to focus on your feelings can be intimidating; you might fear being overwhelmed or worry that once you start feeling them, it will be endless. The initial step in experiencing our feelings is to notice them. Checking in with yourself and your feelings daily doesn't need to be an exhausting, or lengthy additional task. To create a new habit, breaking it down into something that feels manageable and making it as easy as possible is advised. This article will explore 6 methods that can serve as a starting point for doing so. Disconnect from technology and dedicate some time to concentrate solely on your emotions without interruptions. With numerous distractions, it can be challenging to notice the messages our feelings send us. Eliminating these distractions and purposefully fostering a connection with ourselves is a beneficial initial step. Try redirecting your focus from the external to the internal, even if only for a few minutes. Consider journaling and identifying any feelings you observe. If it's difficult to articulate the feeling, attempt to describe it. Observe where you sense it in your body and imagine what shape or colour it might be if visible. This process aids in connecting with your inner experience. Resources like the feelings wheel and mood meter can assist you in finding words for emotions that resonate with you. Focus on your body by engaging in meditation or mindfulness practices. Notice any sensations as they emerge, identify where they are in your body, and try to stay with them for a while without trying to change them. When you experience a strong or intense emotions, get curious about what activated you. What was happening in the moments just before you felt that feeling? Have you felt this feeling before? If so, when? Record your findings in your journal . Check in with yourself throughout the day. Ask yourself how you are feeling. If you are short on time, try incorporating this habit into existing routines and practice checking in with yourself when you go to the loo, when you take a sip of water, when you brush your teeth or when you take a shower. Over time you will become familiar with it and it will feel more natural. Working with a therapist can be a transformative experience, particularly when it comes to learning how to effectively express your emotions and feelings in a healthy way. A qualified therapist can provide a safe and supportive environment where you can begin to explore your emotional landscape relationally without fear of judgement. Initially, becoming more in tune with your emotions might seem unfamiliar and difficult. As you begin to focus on yourself, you might feel numb, and maybe then frustrated, thinking you're not doing it correctly. Similar to any relationship, developing one with yourself can take time, especially if you've felt disconnected for a long period. Be patient and keep showing up consistently; you will get there. If you are dealing with trauma , it's important to approach these methods of self-connection with care and perhaps discuss them with your therapist beforehand. While facing discomfort is essential for growth, the pace at which you do this is crucial. Additionally, it may be beneficial to think about how to handle any feelings of overwhelm that might arise when you focus on your internal process. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.

Engaging in therapy is a collaborative process that demands your active involvement and commitment. While attending therapy sessions consistently is a crucial step, it is just the beginning of the journey towards achieving your desired goals. To truly benefit from therapy, it is essential to be fully engaged in the process, this involves being open, honest, and willing to explore your thoughts, emotions, and behaviours. Therapy provides a supportive environment for you to delve into your inner world, gain insights into your patterns of thinking and behaviour, and develop coping strategies to navigate life's challenges more effectively. Your therapist can offer guidance, support, and tools to help you make meaningful changes and progress towards your goals, but your active participation is key to the success of the therapeutic process. Read on for some ideas on how you can maximise your therapy experience and get the most out of your sessions with your therapist. Honest expression Restraining or censoring yourself will restrict the development of the relationship. It's natural for it to take time to become familiar with your therapist and establish confidence and trust in the relationship, but it's important not to hold back. If you have something to share with your therapist but find it difficult due to resistance or fear, inform your therapist about it. It may be beneficial to delve into the reasons behind your fear alongside them as this can assist in unlocking and overcoming the obstacle. Reflective journaling Select a journal specifically designated for the purpose of reflecting after your sessions, such as The Therapy Companion Journal . Take some time after each session to jot down your main learnings and contemplate on topics that activate emotions in you. Doing so will enhance retention in your memory during the intervals between sessions. Additionally, you can carry forward any insights or emotions from your reflections into your next session. This reinforces your learning and motivates you to start applying and integrating the lessons into your daily life. Notice sensations Develop the habit of observing the impact of situations on both your physical and emotional well-being. Reflect on your experiences following each session. Are you experiencing increased energy or feeling drained? Consider how you can effectively utilise this energy and what actions would be most beneficial. This practice strengthens your ability to recognise and react to your own needs which is an essential part of the work. If you feel uncertain about how to address sensations that occur before or after therapy sessions, make sure to bring this up for discussion with your therapist. Timings Schedule your sessions at times when you can take the opportunity to reflect and internalise the content. Rushing off to work or into another task immediately after therapy may hinder your progress. Choose a time for sessions when you know that you will be able to be emotionally available to digest some of what has been discussed. Use the tools By actively engaging in therapy, you empower yourself to take control of your mental and emotional well-being. This may involve practising new skills outside of therapy sessions and reflecting on the outcome. If you lack motivation to interact with session material beyond the therapy room, it could be beneficial to discuss this with your therapist during your sessions. Remember that the more you invest in the therapeutic process, the greater the potential for personal growth, self-discovery, and lasting positive change. Disclaimer:  Information and opinions in this blog do not constitute as therapy or personalised professional advice. If you feel that you would like personalised support from a qualified Psychotherapist you are welcome to  book a free introductory call with me or search for a therapist on online directories such as the Counselling Directory  or Psychology Today . Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.