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Something that I frequently discuss with clients embarking on their therapy journey is that achieving the goals or changes they desire for themselves or their lives goes beyond just showing up at therapy sessions. True transformation necessitates developing self-awareness by engaging in self-reflection, and actively implementing the insights gained in therapy into their daily lives. Some clients may discover that the insights gained during sessions seem to fade away once they step out of the therapy room. Although these insights may linger in the subconscious and eventually resurface for processing, journaling can be a way to be intentional about maximising the benefits of your sessions and make the most out of them. This post will cover some of the benefits of journaling and introduce the journal that I have specifically designed for the introduction of self-reflection alongside your therapy sessions; The Therapy Companion Journal. Stress Relief Transferring stresses onto paper creates the sense of storing them somewhere. This process can act as a cathartic release, preventing thoughts from lingering and spiraling in the mind. When we put our thoughts and emotions into words, we are essentially externalising them, which can create a feeling of distance from the intensity of those feelings. This serves as a way of decluttering our minds, creating the space to gain new perspectives. Consistent practice of this can reduce stress levels. The Therapy Companion Journal encourages you to fill it out both before and after each therapy session helping you to integrate the practice of journaling through habit stacking . Emotional Exploration There are numerous obstacles that can make it difficult to connect with our emotions. Sometimes we struggle to find the right words to describe our feelings, but we can often express the impact that they have or where we feel them in our bodies. The Therapy Companion Journal provides an opportunity to become curious about your emotional responses by posing targeted questions and using mind mapping techniques. Identifying Patterns Keeping a record of your reflections and reactions to different situations can assist you in recognising recurring patterns. Without awareness of when these patterns emerge we get caught up in them and are unable to change them. Journaling provides us with a continuous record and a reference point to observe and begin to recognise patterns. The Therapy Companion Journal includes review sections every 6 weeks that serve as checkpoints to help you reflect on your journey, progress, and any recurring patterns that require attention. Self-Reflection Engaging in self-reflection supports you in delving into the concept of self and what defines your individuality. The Therapy Companion Journal helps you ease into this by not only prompting you to jot down brief notes about different situations or experiences, but by posing follow up questions to deepen the process. Self-Awareness Engaging in journaling helps to bring what is in the subconscious to the forefront, enabling us to delve into aspects of ourselves that we typically ignore or brush aside. By embracing this practice, you may begin to recognise and connect with parts of you that may have been previously overlooked or neglected. There is always more to discover about ourselves. The Therapy Companion Journal encourages an open, curious, and exploratory mindset towards self-discovery. Accountability Keeping a journal helps you to prioritise self-care, establish objectives, commit to them, allocate time for yourself, and maintain a regular routine. The Therapy Companion Journal provides a platform for reflecting on goals, making adjustments as needed. By filling it out both before and after sessions, it can be used as a meeting with yourself where you check in and begin to sow the seeds that develop into the sense of self-trust. Creativity Keeping a journal can enhance your creativity and problem-solving skills. The act of writing or drawing freely can stimulate our imaginations, helping us to think outside the box. By jotting down ideas, inspirations, and reflections, we can cultivate a more creative and innovative mindset. The Therapy Companion Journal also promotes drawing and doodling as a means of self-expression. It is designed to keep you engaged and concentrated in brief intervals, enabling you to explore different methods of capturing your thoughts and emotions. Taking Action Most individuals seek out therapy with the goal of making changes in their lives, yet they may feel uncertain about how to start the process. After therapy sessions, some may find it challenging to translate the discussed topics into actionable steps or may not even consider doing so. The Therapy Companion Journal reminds you to consider actionable ways to improve your wellbeing. Motivation Beginning is one thing, but continuing is another. Therapy can sometimes feel challenging, yet focusing on your goal can help maintain motivation throughout the process. Occasionally, hearing something rephrased or gaining a brief perspective can be beneficial. The Therapy Companion Journal includes affirmations and quotes to keep in mind as you navigate your day, reminding you to focus on self-compassion and moving forward. Self-Validation In times of uncertainty or turmoil, journaling provides a secure space to express ourselves freely and without judgement. The Therapy Companion Journal encourages you to occasionally participate in free writing or brain dumping, inviting you to release your thoughts and emotions by writing without self-censorship or criticism. This initiates the practice of self-validation and acceptance. Journaling offers a wide range of advantages, including boosting self-awareness, emotional health, creativity, and problem-solving skills. It can truly be a transformative habit with significant impacts on personal growth and development. Why not see what it can do for you? The Therapy Companion Journal is now available for purchase on Amazon! Click the link below to learn more and get your copy. To purchase your Therapy Companion Journal today >>> CLICK HERE <<< 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.

Often we live life in a future-orientated way; we think about what we will do tomorrow, next week, next year and beyond. We make plans with a sense of certainty; somehow it just feels easier to cope if we can be sure about things. Occasionally events and experiences remind us that the future is not promised. Maybe this fills you with a sense of dread or fearful apprehension. You are not alone in this. Wrestling with uncertainty can feel exhausting and draining, potentially because it is more mentally challenging to deal with than certainty. The Cambridge Dictionary defines uncertainty as 'something that is not known'. Being faced with the impossibility of not knowing can leave us feeling frustrated. The mind often runs wild searching for solutions, jumping to conclusions and attempting to fill in the blanks. Trying to find a way through these feelings alone can certainly be a challenge. Ultimately it boils down to one question: can you be okay with not knowing? The road to feeling at peace with uncertainty lies in our ability to practice acceptance and presence, but what does this actually look like on a practical level? Consider these 5 simple ways on how to cope with feelings of uncertainty and take a step towards feeling more balanced today. 1. Narrow your focus and break things down Just deal with this week, this day, this hour, this minute, the next 10 seconds. Grounding exercises and breath work can help to bring you into the present moment. Grounding exercises can reconnect our body and mind with the present moment. There are many ways to practice grounding, such as: using all of your 5 senses to notice and describe objects in close proximity to you, counting, or reciting something familiar slowly and rhythmically. Working with the breath can activate your parasympathetic nervous system. Simply put, the parasympathetic nervous system is a network of nerves that relax your body after periods of stress or danger ( Cleveland Clinic, 2022 ). Meditation, yoga, and breathing exercises such as box-breathing or belly breaths can tap into this system and promote the release of serotonin - your 'feel good' hormone, allowing the body to 'rest and digest'. 2. Reflect and affirm Use affirming language to reflect on your immediate situation. Affirmations are positive statements that with repetition can change negative thoughts. When struggling with uncertainty it is often less helpful to resort to wishful thinking or statements that are future focused. Instead, using positive statements that you know to be true and based on fact is important. For example saying out loud to yourself: "I am safe in this moment", "I have what I need in this moment to get to the next moment", "There is not an immediate threat to my existence happening in this moment", "I have worked through difficulties in the past and survived". By affirming what is currently happening in this way you will promote a belief in your own abilities and keep your focus on the here and now. 3. Practice non-resistance Be open to your experience, do not deny how you feel. Denying how you feel can only provide short-term relief; feelings exist to be felt. If you feel scared, overwhelmed or vulnerable in the face of uncertainty, express that. Denying how you feel generates a resistance to what is. The long-term impact of this is an increase of anxious feelings and stress. Learn to lean into expressing and validating how you feel rather than meeting yourself with criticism and judgement. Journaling or creative expression in an art-form can be a good way to ease into the practice of acknowledging your feelings. 4. Stay open and curious See things as an unfolding story, refrain from catastrophizing or creating stories in your head about what you think will happen next. When we catastrophize we assume the worst and tend to exaggerate a disastrous consequence. Constantly imagining something distressing can exacerbate our worries and negatively influence our behaviour in the present moment. Try not to rush ahead and connect the dots, remember that uncertainty is something that is not known, at this point in time we may need to wait to receive more information before we can make sense of things and consider how best to proceed. Slow down, embrace stillness and allow space and time for the next step to emerge naturally. 5. Connections and anchors Our connections with others can support us to feel grounded. Seek out consistent and dependable people, meet with close friends, family members or arrange a regular session with a qualified therapist. Spending time with people that you trust and can rely on for their openness and warmth can help to provide you with a sense of safety and stability. You may also find comfort in physically holding a familiar or treasured item, engaging in an activity or visiting a place that you associate with a sense of calm. Spending time in nature is also often linked to lower levels of stress and improved mood. Practice Research into neuroplasticity proves that our brains continue to have the capability to adapt and rewire in response to learning as we age. It is possible for you to change the way that you function and respond towards uncertainty, however the repeated practice of any technique for the purpose of maintaining your mental and emotional health is necessary. Like any other skill, it can take time and persistence to build. It is often a good idea to practice and try out techniques even if you are not currently dealing with worries rooted in uncertainty. This way you will be prepared to use them when you need them. 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.

Social media may be a part of your daily life but have you ever given thought to the impact that social media has on you? Is Social media actually damaging your mental health? Social media can be a force for good. Raising awareness, highlighting the plights of the disadvantaged, and giving voice to those who have felt silenced. It can create a sense of community for those who are isolated, connecting people from all corners of the earth, for collective learning and growth. However, some of the issues associated with social media include cyber-bullying, grooming, invasion of privacy, anxiety and depression. The over-use of social media can cause people to become desensitised to what they are viewing, finding themselves constantly comparing themselves to others and addicted to mindlessly scrolling for hours. So is social media bad for you? Well, it depends on how you are using it. Read on to learn about 5 ways that you can mindfully support your mental health whilst browsing on the socials. 1. Unfollow Are you following pages that have you purely comparing your physical attributes to others? Or maybe pages that display unrealistic lifestyles or impossibly high standards and expectations of a life that you would currently struggle to maintain? The constant comparison can lead to issues with low self-esteem, lack of confidence and an increase in your stress levels. Remember that often the images you view on social media have been heavily filtered and edited, constant exposure to this can distort your perception of what is real and contribute to body image issues. Consider unfollowing pages that do not support you to have a healthy view of yourself. Be aware of social influencers who may not have the relevant qualifications or experience in the subject matter that they are posting about, this can be a real concern particularly when it comes to topics around mental health and neurodivergency. Before taking any information as fact, check the credentials of the speaker, do your own research outside of social media and perhaps seek the support of a qualified, experienced and specialised professional in person. Think about unfollowing pages that do not responsibly add disclaimers to the information that they share. A disclaimer will be a statement either warning about possible risks or setting the limits of the information being provided. 2. Follow What do you want to find out more about? What kind of content gets you moving in the direction that you'd like to move in? Follow pages that can educate and inspire you. Increasing your self-awareness leads to improved relationships and a better ability to regulate your emotions, use social media to contribute to this by following pages that get you thinking and reflecting. Laughter is great for the nervous system. It can lower stress levels and blood pressure and relieve tension, with a wealth of humorous content online, follow pages that lift your spirits and make you chuckle. Social media can support you to feel less alone in what you are going through with plenty of relatable content. Some pages will focus on building a sense of community and promote discussions in the comment sections, this can be very beneficial for those who feel isolated. Typically pages that take time to administrate and oversee the comment section make for a healthier and safe environment. Follow pages that foster a sense of togetherness and support you to feel accepted. 3. Explore page Social media algorithms work to show you more of the content that it thinks you are interested in. The more time you spend looking at or engaging with a specific post or page the more likely it is that content of a similar nature will be shown to you. Social media often has an explore page or feed in which the content will be reflective of the content that you consume the most. Being intentional about what you decide to view and comment on with this in mind will help to minimise seeing content that may be harmful or distressing to you. 4. Check-ins Reaching for your phone can be instinctive in moments where you find yourself doing less, however taking time to pause between your use of social media and check in with your feelings is an important mindful practice. Some questions to ask yourself might be: How do I feel when I first open the app? How do I feel when I close the app? What thoughts and feelings are generated when I view this specific page/post/influencer? Is there particular content that I feel most drawn to at this time? What might be happening in my life that makes this type of content more appealing? 5. Time management Some smartphones can provide a weekly update detailing how much time you are spending on each app, this can help you to keep track of your use. Notice how much time you are spending on social media and ensure that the amount of time you are using the apps is within the range that you feel comfortable with. Another way to support you to manage your time is by setting a timer or alarm on your phone or perhaps setting a reminder to do something that doesn't involve using your phone. This way you can decide how much time you intend to use on social media and you stand a better chance of avoiding monotonous habitual use or potential doom-scrolling: spending a lot of time consuming negative, depressive content. You're in charge With endless data at your fingertips it can be easy to fall down the rabbit hole of taking in more information than you actually require. Pay attention to how your body feels and ensure that your basic needs are not being neglected. If you recognise that you are having an issue with your social media use be proactive about practising ways to manage this. Your mental wellbeing is worthy of being prioritised and you can learn to feel more capable in managing this. 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 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.

Are you somebody that struggles with self-blame? Do you often feel that a situation you found yourself in was partially or all your fault, or maybe you feel that there was something that you should have done differently? Constantly attributing traumatic experiences or negative outcomes to personal character flaws or believing that you should have foreseen what was going to happen or done more to avoid it or stop it from happening can leave you feeling trapped in a painful spiral. The repeating pattern of self-blame can be extremely draining, leaving you exhausted and feeling defeated. As a therapist I am always interested in the way my clients talk about themselves. Together, in sessions we often explore the impact of negative self-talk. Learning about the possible functions of self-blame can increase your self-awareness around the way you may have been using self-blame as a way to cope with a traumatic experience. Read on to learn about the role that self-blame can play in dealing with childhood trauma. Self-blame provides the illusion of control. If you are a trauma survivor and you have been hurt by the actions or behaviour of another person it is not unusual for you to have thoughts that there could have been something that you could have or should have done to change the outcome. Self-blame can serve as a powerful defence mechanism against the feeling of powerlessness experienced in trauma. Coming to terms with the fact that there was nothing that you could have done in a situation can be excruciating, additionally, seeing yourself as being a survivor or victim of abuse may have negative connotations in your mind. You may be using self-blame as a way to protect and prevent yourself from working to process the difficult feelings associated with a lack of control and power over the situation. As well as functioning as self-protection, self-blame can also be an attempt to protect others by shouldering all of the responsibility. It can be hard when someone that we have put our trust in goes on to inflict so much pain and suffering. It is particularly distressing when that someone is a person that we have depended on, like a parent or care-giver. You may feel the need to defend a relationship that you have once been dependent on, this is completely understandable as this relationship was key to your survival as a child. Due to this you may have not yet had the space to fully process the emotions you felt back then, it may not have been safe or wise to fully express how you felt in those past moments. Children will also often internalise an experience and due to their early developmental stage assume that if something goes wrong that it is directly related to them in some way or that they are completely to blame. Learning to appropriately apportion the responsibility in this type of scenario can have a destabilising effect. It can be difficult to start to see someone you care about in a different light, to see what they did or didn't do and to start to recognise the devastating impact that this may have had on your life. You may question whether you can still love them or continue on in the relationship once you start to come to terms with the responsibility they had to safeguard you or protect you. It may become harder to ground yourself in the knowledge that you were and still are worthy of protection and safety. Being able to hold other perspectives in mind can be a part of the work of healing and working through the instinct to self-blame. Consider this potential reframe in the form of a question: is it possible that you did all that you could at the time in a situation in which you may have had very little control? Working through self-blame can take time, it is so important to go at a pace that feels comfortable for you. Uncovering and confronting your perspectives on the trauma you faced may at times feel overwhelming, consider reaching out to an appropriately qualified mental health professional for the support that you deserve. Crisis support: 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. If you feel unable to keep yourself safe and your life is at immediate risk, this is an emergency. Contact emergency services by calling 999 or NHS 111 for urgent help and 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.

Although therapy is not a quick fix, people often enter therapy because they'd like something about their lives to be different. Depending on what you are bringing to therapy feeling significant changes after only a short period of time may not be realistic, and as a result you may become frustrated with yourself and the process of therapy. Your therapist may have asked you what you'd like to get from therapy and how you know that therapy has been successful for you in your first session. Whilst it can be important to consider the end goal, solely focusing on it can take your attention away from subtle changes and shifts. These shifts are important to notice as they have the potential to increase your motivation and support your sense of direction in therapy. Don't miss the signs of improvement that are indicative of that change you've been wanting. Here are 4 signs that therapy is helping you to improve your relationship with yourself... Emotions are less of a foreign language Emotions may have been challenging for you to confront and perhaps they still are, but maybe you aren't shying away from them quite as much anymore. Maybe you are finding yourself becoming more inquisitive and open to understanding and feeling what is within and you are beginning to find the words to speak from this place. This isn't to say that there will never be times when emotions feel more challenging to express, but you may notice a willingness to express them that wasn't there before. You may also observe a growing capacity to sit with your emotions for longer periods of time than you have done in the past. Personal care is higher on the agenda Prior to engaging in therapy caring for yourself might have been last on your list. Attending therapy regularly is in itself an act of self-care and you may find yourself wanting to do more things that are just for you. Caring for yourself doesn't have to be a grand gesture. It can be something that you find yourself including more as part of your usual routine such as, choosing a healthier meal option, journaling, getting outdoors more and beginning to think about your personal interests and hobbies. Your upcoming session doesn't fill you with dread Your first therapy session can be daunting! Maybe you were fearful about what would come to the surface when you started talking to your therapist. Perhaps you felt apprehensive about how therapy would work or whether it was really right for you. Opening up to a complete stranger is scary. You may have felt worried about being judged or shamed, you may have felt self-conscious or nervous. However, after a few sessions with your therapist it is likely that you have started to feel comfortable and safe in their company. You've now experienced how they respond to information that you've shared so far and a trusting therapeutic alliance is starting to form. You may notice that you are now looking forward to your therapy sessions. You have learnt some new skills Depending on what you have shared in therapy so far you may have received some psycho-education or discussed with your therapist a new way to look at an issue that you are facing. Your therapy should be allowing you the space to explore healthy ways of coping that resonate with you. Even if your therapy hasn't included tools and techniques yet, the experience of being present with the compassionate, empathetic and accepting approach that your therapist models may be teaching you a whole new way of relating to yourself. It is important to note that successful therapy can be dependent on different factors such as, your commitment and readiness, your relationship with your therapist, and their therapeutic approach. Not every person will have the same experience in therapy. Therapy isn't a passive engagement, it is a relationship. The outcome very much involves you and how much effort you are willing to put into the process. Opening yourself up to a therapeutic relationship with your therapist can be a truly life changing experience of which the benefits will be experienced long after therapy has ended. 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.

Trauma is an emotional response to a very stressful event, series of events or a highly distressing incident. The incident overwhelms the person's ability to cope and can leave the person disorientated with a deep sense of fear and hopelessness. The response is nearly always detrimental to the person's functioning and can lead to physical, mental and emotional expressions of the harm and pain experienced. This can be challenging for a person to understand and overcome without external support. It is important to note that trauma is not the event or incident itself, trauma is what happens within our bodies in response to the event, events or incidents that we experience. In this post we will consider different types of trauma and the ways in which it can manifest. Acute Trauma Acute trauma is trauma that is experienced as a result of a single incident or event that is isolated and brief. Acute trauma may occur after an incident such as an assault, car accident or emergency, for instance, a house fire. Complex Trauma Complex trauma is trauma that is experienced as a result of prolonged repetitive events that are varied, interrelated and ongoing. Often the events are intrusive and relational. Complex trauma may occur from childhood abuse involving formative attachment relationships, the difficulties surface from trying to adapt to survive these experiences. Chronic Trauma Chronic trauma is trauma that is experienced as a result of an ongoing repeated distressing event such as domestic violence including witnessing domestic abuse or living through war or neglect. Intergenerational Trauma This is trauma that gets passed down through generations in the form of genetics or learned behaviour. Some that experience intergenerational trauma may exhibit maladaptive parenting styles which impact on their child's development, this pattern can repeat through generations. Experiencing prolonged chronic stress and traumatic experiences can also cause changes in the way a person's genes work as they adapt and respond for optimal survival. Vicarious Trauma Repeated and frequent exposure and engagement with traumatic stories or content can increase the likelihood of experiencing vicarious trauma. This does not mean that you have personally experienced the trauma but you are continuously hearing a first hand account of the traumatic experience of someone else. People who work in professional roles such as therapists, social workers and doctors are particularly susceptible to this. Collective Trauma Collective trauma is a trauma that affects society at large. Events such as pandemics, recessions, natural disasters, genocide and terrorism can shape how a community responds and relates to themselves and to others. This differs from historical and intergenerational trauma as those affected by collective trauma do not necessarily need to share the same culture or family group. Historical Trauma Historical trauma is trauma experienced by generations of a specific oppressed group of people. A series of atrocities inflicted on a group of people can cause a lasting legacy of psychological injury and harm which passes down generationally. A history of forced migration, slavery, violent abuse and colonisation continues to impact on people of the global majority today. Trauma and You The content here is intended for information purposes. As a therapist practising in the United Kingdom I do not diagnose my clients nor do I wish to personally impose labels on a person's specific set of circumstances or experiences. I work in a way that supports my clients to understand their own experiences and as such, if relevant, we may consider the various types of trauma and their own unique experience of it. Trauma can have long lasting negative impacts on mental, emotional and physical health. If you recognise that you experience trauma and you would like support in dealing with it please reach out for the support that you deserve. If you are currently struggling and need to speak to someone who will listen today contact the Shout  text service or Samaritans helpline. These services are available to anyone in the UK, 24 hours a day, all year round. If you feel that you would like ongoing 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 . 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.

With the word 'trauma' fast becoming a buzzword it can be challenging and confusing to determine if you are impacted by trauma or stress, or possibly both. Whilst it is positive that awareness of trauma is increasing, I also believe that the overuse and misuse of the word can have a devastating impact. It can contribute to those that are most vulnerable and in need of support, minimising and misunderstanding their experiences, at times this can prove fatal. Trauma is much more than manageable distress or experiencing the impact of something mildly unsettling and uncomfortable that happened to you during the day. As a trauma therapist, providing accessible psycho-education is an integral and important part of my work. In this post I aim to give a brief overview of trauma and stress, highlighting the differences between them to support you to further explore and determine what you experience. Trauma Trauma rewires the brain. Your brain will operate and function in a completely different way when you experience trauma. Trauma can trigger a variety of mental health issues such as post-traumatic stress disorder (PTSD), dissociative identity disorder (DID), an array of anxiety disorders and severe depression. Trauma can feel intolerable and will often seriously impact a person's quality of life. Trauma is a long lasting emotional response to a highly distressing event or ongoing incidents that have overwhelmed a person's ability to cope. People who experience trauma often require quality long-term support to address their needs. There are different types of trauma . Stress Stress is a part of the human experience that we all encounter. Stress is a natural response to pressure or a perceived threat. Prolonged stress can cause physical issues, increased levels of anxiety and low mood. Stress doesn't always require intervention or ongoing external support. There are varying levels of stress that occur in response to stressors. Image and content created by Aisha Bettridge @bettridgetherapy . It is to be noted that there is a similarity between trauma and stress in that there is no single way or specific approach to treat it. There are multiple approaches and often a personalised multifaceted process which focuses on both the mind and the body proves helpful. As the diagram shows, stress is present within trauma, however trauma is not always present in everyday stresses. Feeling an increase of stress or anxiety after an event does not necessarily mean that you have been traumatised by it. People living with trauma live with a constant level of elevated stress. This is due to the replaying and re-experiencing of the traumatic event that occurs when the brain is not able to distinguish the past from the present. Questions to Consider Do you experience vivid flashbacks, nightmares and intrusive thoughts? Do you experience constant anxiety, always feeling on guard for danger? Do you struggle with overwhelming feelings of shame and guilt? Do you go out of your way to avoid feelings or memories? Do your experiences get in the way of your everyday life? Whilst trauma and stress are both worthy of attention it is important to ensure that you have the appropriate support for your situation. Your answer to the questions above may not be definitive, however they are designed to get you starting to think clearly about your experiences and the level of intervention you might require. Addressing the Issue Prolonged stress and trauma can have long lasting negative impacts on mental, emotional and physical health. Trauma that is left unaddressed can progress to increasingly challenging mental health issues. In the absence of healthy ways to cope, trauma survivors can find themselves attempting to address the trauma in ways that in the long term will only exacerbate symptoms. If you recognise that you experience trauma or if you are regularly overwhelmed by high levels of stress it's always a good idea to reach out for support. For support at this moment contact the Shout  text service or Samaritans helpline. To seek advice about treatment contact your General Practitioner (GP). To start receiving ongoing 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 . 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.

Any journey that you set out on will have its challenges and recovering from trauma is no different. Encountering setbacks in the process can be disheartening, it can feel like you are taking steps backwards, but this isn't the case. Setbacks are actually part of the journey and a completely natural and often common occurrence for people that are taking on the difficult task of working through trauma. Even though setbacks can dampen your resolve, it can also remind you of just how important the work you are doing is to you. The part of you that believes in you and decided to set out on this journey to begin with is still rooting for you. Remember that getting to the top of the mountain involves enduring the valleys. Dealing with valleys does not mean that you've come to the end of your journey, or that you've failed to reach your destination. Since we are imperfect, attempting to avoid setbacks altogether can be futile. Setbacks can be a necessary part of our learning and growth. In this post we will consider how you might respond to yourself after experiencing a setback and what might help you to continue to keep moving towards your goal. Self-compassion Understandably, you may be feeling frustrated with yourself because of the setback but being unkind and judgemental to yourself will not be helpful here. When you are feeling low or disappointed the last thing you need to hear is a loud, harsh and critical voice making you feel even worse than you already do. Acknowledging your feelings is important, however make a rule with yourself - no self-depreciating comments. Imagine a close friend of yours who is feeling frustrated and disappointed, how would you speak to them? Can you practise using the same approach with yourself? Self-expectations It may be important to review the expectations that you have of yourself. If you have begun the process of trauma recovery expecting your progress to be linear or for you have healed within a matter of weeks then you may have set yourself up to be let down. Being realistic about how arduous this journey can be is important. The more you unpack in therapy often the more difficult the climb, meaning that sometimes your struggles can be an indication of how far you have come. This is one of the reasons why learning how to stabilise and create a sense of safety is such an important first step. Once learnt, you can continue to practise coming back to a point of stability and safety in order to continue on again. Your mindset You may feel like giving up at this point. You may be asking yourself if all this healing stuff is really worth the effort and the upset. Rewiring your brain is not light work, but the fact that you have shown up consistently to do this work means that a part of you that is constantly fighting for you. Something that might help is keeping your 'why' in mind. Why did you start down this road in the first place? How do you want to feel? You've already made progress, if you stop now you will never know if you could have created that life that you wanted. It is quite common in trauma therapy to take breaks, if you are finding the frequency of your sessions too intense, consider talking with your therapist about this. Looking ahead Setbacks can be opportunities for you to learn and grow in new directions. They are by no means the end of your journey. Use your therapy sessions as a place to talk about how feel and how you might come back from a setback, neglecting to address your feelings surrounding it means that the feelings can fester and begin to slowly zap your motivation and energy. Having a discussion with your therapist about what led up to the setback can also be extremely helpful, this can help you to identify and learn about what could prevent future setbacks. It's likely that you will come back from this setback stronger and more determined. Remember that you get to decide how you respond to it and this will determine what happens next. Support There is no shame in reaching out for professional support. Trauma recovery takes time and patience. A lot of people benefit from the careful approach of a specialised trauma therapist. If you are already in therapy, amazing! It's great that you have begun to give yourself the support that you deserve. If you are currently struggling and need to speak to someone who will listen today contact the Shout  text service or Samaritans helpline. These services are available to anyone in the UK, 24 hours a day, all year round. If you feel that you would like ongoing 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 . 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.

Dealing with trauma during therapy can be an incredibly challenging and draining experience that impacts various aspects of your being. The toll it takes is not limited to just the mental and emotional realms but can also manifest physically and spiritually. The process of confronting past traumas can stir up intense emotions, memories, and sensations, leading to a profound sense of exhaustion. It is important to recognise that navigating through trauma is a journey that requires immense strength and resilience. Remember, it's crucial to prioritise self-care and listen to your body's signals. Taking breaks when needed is not a sign of weakness but a vital act of self-preservation and self-compassion. Giving yourself permission to pause and recharge can help prevent burnout and enable you to continue the therapeutic work with a renewed sense of energy and focus. Signs that you might be ready to take a break from therapy: If you and your therapist are starting to find the sessions repetitive If you are frequently cancelling or rescheduling sessions If you often lose interest in the discussions If you feel overwhelmed and require more time to process the work already covered If progress has stalled If you need time to implement what has already been discussed Advantages of pausing therapy sessions: Opportunity to put into practice what you have absorbed during therapy Willingness to investigate other methods of healing Reflecting on the effectiveness of therapy in your life Boosting your self-assurance in managing difficult circumstances on your own Reassessing your objectives How long should the break be? If you have been attending therapy sessions weekly, you might want to consider reducing the frequency to once every two weeks, and then to once a month, before deciding to take a complete break. This approach will allow you to assess your experience with your therapist and make any necessary adjustments thoughtfully. The duration of your break may vary depending on your progress in therapy and the time already invested. The break should be sufficient for you to rest and apply what you have learned. It is advisable to have a conversation with your therapist about taking a break, discussing coping mechanisms, and determining the appropriate length of time for your break while also considering how to recognise when it's time to resume therapy. It is important that your therapist is willing to talk about this with you. You should never feel obligated to keep attending sessions, but if you have been seeing your therapist for some time, it could be beneficial to hear their perspective on the idea of taking a break. Ultimately, the decision is yours to make. 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.

In therapy sessions, you might experience a variety of emotions coming to the surface. For individuals who have survived trauma, a common emotion that arises when addressing trauma is a profound feeling of sadness. It is natural to have concerns about embracing grief in trauma therapy, such as the worry that it may become overpowering and all consuming. Recognising the crucial part that grief plays in your path to healing can help to alleviate some of the apprehension around sitting with this emotion. Grief is defined as intense sorrow , anguish or great sadness after a loss. Although we tend to associate grief with the death of somebody close there are many different types of grief that aren't as widely recognised. Whatever the trauma you experienced, it is likely to have taken something from you. For instance, it may have affected your feelings of safety, emotional well-being, home, purpose, direction, confidence, sense of belonging, and connections with family and friends all of which can be significantly disruptive. Feeling upset about the losses incurred as a result of the trauma is a perfectly natural reaction. During a traumatic event or events, the overwhelming focus on survival can create a barrier that prevents you from fully acknowledging and processing your emotions. The urgency of the situation may force you to push aside your feelings in order to cope and navigate through the crisis. However, this suppression of emotions can have long-lasting effects as these feelings become bottled up and stored away, lingering within the depths of your psyche. The act of bottling up emotions is a common defense mechanism that serves as a temporary solution to manage the immediate distress. Yet, these unexpressed emotions do not simply disappear; instead, they remain buried within, waiting to resurface at a later time. The longer these emotions are left unaddressed, the more power they hold over your mental and emotional well-being. To truly heal and move forward from a traumatic experience, it is essential to have a safe space to gradually unpack and process these emotions. This process may be challenging and uncomfortable, as it requires facing the pain and vulnerability that have been suppressed for so long. However, by allowing yourself to feel and express these emotions, with practice and patience you begin to move towards healing and eventual emotional release. Experiencing trauma can have a profound impact on your sense of self and identity. It can leave you feeling disconnected, lost, and unsure of who you are. This disconnection can manifest in various ways, such as feeling numb, detached, or even like you are watching your life from a distance. Grieving for yourself in the aftermath of trauma is a crucial step towards re-connection. It involves acknowledging the pain and loss you have experienced, and allowing yourself to process these emotions in a healthy way. Through this process, you can start to connect with yourself on a deeper level, rediscovering your strengths, values, and inner resources. Reconnecting with yourself after trauma is a journey that requires self-compassion, and the right support. It involves exploring your emotions, thoughts, and beliefs, and learning to trust yourself again. Self-grieving is not self-pity. When you allow yourself to grieve for yourself, you are not wallowing in self-pity but rather showing immense strength and courage in facing your own vulnerabilities and wounds. By grieving for yourself, you are honouring the parts of you that have been wounded and giving yourself the space to truly heal and grow. Through self-grieving, you are recognising and noticing the parts of yourself that have been hurt, neglected, or overlooked. By giving yourself permission to grieve, you are validating your own emotions and experiences, which is essential for your emotional well-being and development. This process allows you to release emotions, confront buried feelings, and make peace with your past. Self-grieving is a transformative journey towards self-acceptance. It is a way of nurturing your inner self, offering comfort to the hurt parts of you. Acknowledging and embracing your emotions is a crucial step towards reclaiming personal agency and finding inner peace. It is through this emotional exploration and expression that you can begin to release the pent-up feelings that have been weighing you down. Working with your therapist supports you in shining a light on what might have been buried so that you can process it at your own pace. Therapy invites you to show up authentically and genuinely embrace all aspects of yourself in acceptance of all that you are. Grieving for yourself is indeed self-compassion in action. 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.

As you experience life events, your brain usually stores them as memories. However in the case of traumatic events, sometimes the brain does not properly encode them as memories. Instead, they remain in a part of the brain that is easily triggered by external stimuli making it difficult for the nervous system to differentiate between the past trauma and present reality. For individuals who experience this, there may be frequent instances where they involuntarily remember the traumatic events they went through. This heightened sensitivity of their nervous system means that they can easily react to everyday experiences that resemble the traumatic event. Even if the current situation is dissimilar to the traumatic event, the nervous system may still be triggered, akin to a smoke alarm being set off by burnt toast. This involuntary recollection can manifest as nightmares, flashbacks, intrusive thoughts and intense anxiety or phobias, all of which can be experienced in different ways such as auditory, visual or physical sensations. Such frequent responses can significantly affect a person's life, leading them to avoid certain situations through fear of being triggered. Some are unsure how to seek help as they do not feel able to attend regular therapy sessions due to the fear of becoming triggered when they talk about their experiences. At this point in their journey traditional talk therapy may not be as effective. How does Rewind Trauma Therapy work? Treatment involves you going through a specific sequence of replaying and rewinding the traumatic event, you will be replaying it as though you are watching a film in a detached way. With the guidance from a rewind trauma therapy you will not experience this in the same way as you do an involuntary recall, it's important that it is a safe and controlled environment and that you have guidance. This technique reprogrammes the brain to store traumatic events as memories, which then gives you full control over the access to these memories. As a result, you will no longer experience involuntary recall or the intensity of the feelings associated with it, your nervous system will not be triggered in the same way by external stimuli. Benefits of Rewind Trauma Therapy It's fast acting and can be effective from the very first session with most people needing 2-3 sessions to gain full control over involuntary traumatic recall The treatment itself is very quick and can be over in a matter of minutes In this treatment you do not need to talk to the therapist about the traumatic event Treatment can reduce PTSD symptoms quickly Can be used for a single traumatic event or multiple traumatic events Allows you to access ongoing therapy without the fear of being triggered   Who can benefit from Rewind Trauma Therapy? Trauma survivors Those who have witnessed a traumatic event Those who have heard about a traumatic event Perpetrator of a traumatic event What can Rewind Trauma Therapy help with? PTSD Anxiety Phobias Nightmares Flashbacks How do people feel after treatment? People report that flashbacks and nightmares of the traumatic event have ceased They experience freedom from the fear of being triggered They feel able to engage in things that they once avoided They feel able to engage in ongoing psychotherapy or counselling if they would like to Things to consider if you are interested in Rewind Trauma Therapy Rewind trauma therapy does not delete or erase the traumatic event from your memory and it will still be a part of your experience. Although rewind trauma therapy has a very high success rate there is no guarantee that it will be an effective treatment for you. Rewind trauma therapy requires your focused attention and will require you to replay and rewind the traumatic event in a controlled and managed way. This may not be a suitable treatment for some. It is important that you are appropriately assessed for treatment and that treatment is carried out by a professional with appropriate training and experience. There is a risk of psychological harm and therefore it is not recommended that you attempt to treat yourself once you learn the technique. How to access Rewind Trauma Therapy I am a qualified therapist who offers rewind trauma therapy. How I work is by meeting with potential clients for an assessment session before commencing treatment. If you are interested in working with me, click her e to book a free assessment call. Treatment can take place in person or online via video call. You can also search for a qualified rewind trauma therapist on the International Association for Rewind Trauma Therapy directory or search for a therapist on the following directories Counselling Directory  or Psychology Today using the search tool to narrow down the specific approach you are looking for. Copyright:  Content on this website is not to be copied, duplicated or reproduced in any form without the explicit permission from the author.