Author: Jenny

When we pause to listen, we’ll find that our bodies are constantly communicating with us. Consider a churning stomach before a vital work meeting, or sweaty palms when going on a first date.

Understanding our nervous system

Our nervous system acts as a sensitive bridge, connecting the physical sensations within our bodies to our emotional experiences. It plays a crucial role in recognising and responding to indicators of safety or threat. Through its complex network, it interprets various signals and cues, prompting appropriate reactions that affect our overall well-being. This intricate system ensures that we are continually attuned to our environment and internal states, allowing for a complex interplay between our bodies and emotions.

Somatic therapy

Somatic therapy is an approach that focuses on fostering an understanding and relationship with our body in addition to our thoughts. This form of therapy emphasises the importance of both the mind and body working together to address and heal any damage that might have been inflicted upon our nervous system.

A key aspect of somatic therapy involves paying attention to and gently caring for the various signals our body sends us, facilitating a holistic healing process.

Somatic interventions

In my experience working with clients, I often suggest incorporating body-based approaches while discussing difficult thoughts and feelings. It’s essential to take breaks during our discussions to ‘check in’ with the body and pay attention to its responses.

By being mindful of changes in breath, body temperature, posture, and muscle tension, we can better understand the body’s distress signals and moments of safety. This practice allows for a deeper connection between our emotional experiences and bodily sensations. Fostering a more holistic healing process that addresses both the mind and body for overall wellbeing. By occasionally checking in with the body as we reflect on difficult experiences, we can become more attuned to its signals of distress and safety.

Observing changes in breath, body temperature, posture, and muscle tension allows us to develop a deeper understanding of the body’s role in our emotional experiences.

How can somatic therapy help?

During frightening or dangerous situations, our body’s defence system kicks into gear. This reaction is completely natural and pivotal for our survival, escape, or endurance through such events. However, when trauma is continuous or so overwhelming that it exceeds the capacity of our defence mechanisms, the system fails to deactivate as it’s supposed to. This malfunction can lead to the stress becoming lodged in our bodies. Consequently, we might suffer from anxiety, tension, stress, insomnia, and various other distressing symptoms.

Using body-based approaches like breath work, grounding, and relaxation techniques can help you reconnect with your body. Managing stress and anxiety more effectively.

By tuning into physical sensations and practicing calming techniques, you can create a path to healing. Allowing your nervous system to shift from a state of heightened alertness to a state of relaxation and safety. This not only helps alleviate trauma and stress symptoms. It also enhances overall wellbeing by fostering harmony between the mind and body.

Please contact me to find out more about how I work.

Preparing for your first counselling or psychotherapy session can help you feel more at ease and help you to make the most of the experience.

You may feel nervous or unsure of what to talk about. Or you might have lots to talk about – but you might not know where to start.

Here are some steps you can take:

1. Identify your goals: Think about what you hope to achieve from therapy. Do you want to address specific issues, gain new coping strategies, or simply have a space to explore and talk? How do you want to feel at the end of therapy?
2. Gather relevant information: Consider any important personal history, such as past experiences with mental health, significant life events, or medical history that might be relevant to your current situation.
3. Past therapy: Have you had therapy in the past? Was this good or bad, was it useful? Is there anything you would you like to be different?
4. Reflect on your feelings: Spend some time thinking about your current emotional state. What feelings or thoughts are most prominent for you right now? Do you know where you feel these in your body?
5. Write down questions: Make a list of questions you have for your therapist. These might include questions about their approach, confidentiality, or what to expect in future sessions.
6. Consider practical details: Make sure you know the logistics of your appointment, such as the time, location (or online meeting details), and how to contact the therapist if needed. If it’s online will they send a link, if it’s face to face, are you clear on the directions and address?
7. Relax and be open: Remember that the therapist is there to help you in a non-judgemental way. It’s normal to feel nervous, but try to be open and honest about your thoughts and feelings. If you have trouble articulating your feelings, your therapist will be able to help with that.
8. Self-care beforehand: Engage in a relaxing activity before your session to help calm any nerves. This might include deep breathing, a walk, or listening to soothing music.

By taking these steps, you can hopefully enter your first therapy session with a clearer sense of purpose and a little bit more confidence.

Please contact me if you have any question or would like to book in a free 30 minute call.

Have you heard of therapy or counselling. But you’re not quite sure what it is or whether it could be helpful to you? There is a lot of ‘therapy talk’ going around currently, and you might have seen persistent advertising from Better Help. But you still might be wondering what it means to go to therapy and talk to a therapist regularly. 

As a person-centred therapist, I hope to explain how I see therapy and hopefully answer some of your questions. 

Counselling and psychotherapy involve talking honestly through your thoughts, feelings, and behaviours with a trained professional in a safe and confidential space. Working with a person-centred therapist means that you won’t be told what to do, think or feel. You are in control and you know yourself, probably better than you think. A therapist will guide and challenge you, when necessary. They will actively listen in a way that friends and family don’t. 

Therapy can help you to gain insight into yourself, your relationships, and your life experiences. Whether you’re struggling with anxiety, depression, relationship issues. Or just feeling stuck in life, therapy can provide a supportive environment to explore and work through these challenges at a pace that works for you. 

It’s not a quick fix; no therapist can promise that you’ll have a few sessions and suddenly, all your problems will disappear. Talking through difficult experiences, coping mechanisms and feelings often takes time. You build trust with a therapist and a working relationship and together you work on the things that matter to you. You work at a pace that feels right for you, which can vary depending on what’s happening and whether you work online or face-to-face.

So how does it work?

When you start working with a therapist, in person-centred theory – we might say that you are in a state of ‘incongruence’. This could mean that you’re not feeling yourself; you may be anxious, depressed or grieving. It may simply be that something in your life just isn’t how you’d like it to be or that you have a particular problem at work or within a relationship you want to work on.

You can spend your short-term or longer-term sessions working through things with your therapist. Using sessions to offload, process and work through things emotionally and practically. You can talk and if you’re feeling stressed and overwhelmed – work through somatic exercises, or we can get the paints and modelling clay out when the words won’t come out or the feelings feel blocked and out of reach. 

Your therapist is there to listen, not to judge, and to support you. After some time, you will hopefully reach a state of ‘congruence’ – feeling better and more aligned with the different areas of your life and the different parts of you. Congruence is a healthy state of being and enables people to progress towards living life genuinely and authentically.

How long does counselling and psychotherapy last?

Counselling is likely to last a number of weeks or months and work in the present. Psychotherapy is likely to be open ended and last a number of months or years. This is because counselling might help to address a current difficulty whereas psychotherapy might address difficulties rooted in the past.

So now you know what therapy is, what next?

If you’re unsure whether therapy is right for you, that’s okay; having questions and concerns is entirely normal. But if you think you could benefit from talking, I encourage you to reach out and give it a try. Therapy can be a powerful tool for growth and healing from trauma experiences. I’m here to support you every step of the way.

Please contact me

I’ve found somatic work helpful when working with clients who have experienced domestic abuse or trauma or for clients experiencing extreme stress. A body scan meditation is one of my favourite exercises, which I use every night before going to sleep. 

A body scan is a mindfulness practice that involves bringing attention to different body parts, typically starting from the toes and moving upward to the head or vice versa. It’s often used as a relaxation technique to help reduce stress and increase awareness of our physical sensations. But it can also help us to get used to the sensations in our body, and help us to get a sense of what we are feeling.

Here’s a simple guide on how to do a body scan:

1. Find a comfortable position: Sit or lie down in a relaxed position. You can do this practice either with your eyes closed or open.

2. Relax: Take a few big deep breaths to relax your body and mind. Allow any tension or stress to melt away with each exhale.

3. Start from the toes: Begin by bringing your attention to your toes. Notice any sensations you may feel in this area, such as warmth, tingling, or tension. You don’t need to change anything. Just observe.

4. Move upward: Slowly move your attention upward, focusing on each part of your body one at a time. Progress from your feet to your ankles, calves, knees, thighs, hips, abdomen, chest, back, shoulders, arms, hands, neck, and head.

5. Can you notice any sensation in your face, is your jaw tight, are you frowning? Are you gritting your teeth? Can you soften any tightness?

6. Notice sensations: Pay attention to any sensations you may feel as you focus on each body part. This could include warmth, coolness, tension, relaxation, tingling, or numbness. Try to observe these sensations without judgment, simply acknowledge them as they are.

7. Stay present: If your mind starts to wander or you become distracted, gently bring your focus back to the present moment and the sensations in your body.

8. Finish with the whole body: Once you’ve scanned each part of your body, take a moment to bring your attention to your body as a whole. Notice how it feels overall, any areas of tension or relaxation, and how your breath moves through your body.

9. End with gratitude: When you’re ready to finish your body scan, take a moment to thank yourself for taking the time to practice mindfulness.

You can adjust the length and pace of your body scan to suit your preferences and available time. It’s a practice that can be done anywhere and anytime to help with grounding, relaxation and self-awareness.

Please contact me if you want to explore therapy sessions incorporating both body and mind.

I’ve had the privilege of working with many clients who have experienced domestic abuse. A common question is when I will heal, or will I ever be able to move on? Can I be fixed?

Recovering from the trauma of being abused by someone you once loved and trusted is a long process, and it may take months and even years for you to heal. 

You are likely to experience grief and a range of difficult emotions, which might include a deep sense of loss. Your trust has been betrayed, and your self-esteem and confidence have been shattered. 

Domestic abuse can impact your mental health. It can lead to depression and anxiety, or it can make these worse. This can affect your mood, sleep, and appetite and can make you withdraw from doing the activities you enjoy, decrease your motivation or, in more severe cases, make you have suicidal thoughts or self-harm. 

How might therapy help? 

Therapy can be incredibly beneficial if you  have experienced domestic abuse in several ways:

Emotional support

A therapist provides a safe and non-judgmental space for you to express your feelings and emotions related to your experiences of abuse. They can offer empathy, validation, and support as you navigate the complex emotions that may arise.

Trauma processing

Domestic abuse can result in significant psychological trauma, including symptoms such as anxiety, depression, flashbacks, and nightmares. Somatic exercises and talking therapy can help can help you process and cope with trauma-related symptoms.

Rebuilding self-esteem

Abuse often leaves survivors feeling worthless, ashamed, and lacking in self-confidence. Therapy can help you rebuild your self-esteem and self-worth by challenging negative beliefs about yourself and developing a more compassionate and positive self-view.

Developing coping strategies

Therapy can equip you with practical coping strategies and skills to manage distressing emotions, triggers, and situations that may arise as you navigate life after abuse.

Setting boundaries

Many survivors of domestic abuse struggle with establishing and maintaining healthy boundaries in relationships. Therapy can help you identify your boundaries, assert your needs and preferences, and develop assertiveness skills to communicate effectively with others.

Identifying patterns

Therapy can help you recognise patterns of behaviour or thought that may have contributed to or perpetuated the abusive dynamics in your past relationship. By gaining insight into these patterns, you can work towards making healthier choices in your future relationships.

Tailored support

Overall, therapy offers a holistic approach to healing from domestic abuse by addressing the emotional and psychological aspects of your experiences. 

A skilled therapist will tailor their approach to meet your specific needs and goals, providing personalised support as you embark on your journey towards healing and empowerment.

My emails are always open if you have questions or need signposting to support.

Self-compassion is a rare and wonderful thing that’s difficult for many of us. Many can extend kindness and compassion to others but cannot turn it inward towards themselves. 

A compassionate inner voice can drown out a nagging, critical inner voice. I have a super loud and mean inner critic, and I call her Sharon. She’s horrible; she puts me down, shouts at me, and makes me doubt my self-worth.

More recently, Trish has entered the scene. She’s lovely. She tells me I’m doing okay, will make a good therapist, and am worthy of love. She’s kind to me. 

Many of us have a Sharon, but not many have a Trish. When we talk to ourselves harshly or shout if we mess up, the self-image we carry becomes the story we are telling ourselves. It’s often not true. 

Childhood experiences can sadly lead to feelings of not being good enough, affecting our self-esteem and creating a strong inner critic. 

I always return to a quote from Susan Jeffers when I know I need to give myself a break. She said, “You are good enough exactly as you are, and who you are is a powerful and loving human being who is learning and growing every step of the way.”

What is self-compassion?

Self-compassion is being warm and understanding towards ourselves when we make mistakes or doubt ourselves. This links back to knowing our emotions rather than ignoring our pain or berating ourselves.

Self-compassionate people recognise that not being perfect and experiencing difficulties in life is inevitable. They listen to their emotions, which point towards what they need. They don’t shout at themselves; they soothe and comfort themselves. 

How to be more tender towards yourself

When I need to be kinder towards myself, I think of little me. I remember little me struggling at primary school and copying a friend’s spelling test because she couldn’t spell some of the bigger words. She got in trouble, and her friend didn’t speak to her for weeks. 

When I think of this, I want to hug my younger self. That was all I knew to do then, and I made a mistake because I was struggling (if only I knew then that I was dyslexic). I don’t want to shout and scold little me; I want to soothe her and tell her everything will be okay. I want to show her kindness and take care of her.

Just imagine how it feels to be supportive and tender towards ourselves. It can feel good if we do it once or twice. Developing self-compassion and self-love as a habit can be transformative. 

Book recommendations:

Self-compassion, for me, is still sometimes a struggle. Sharon’s voice is quieter, but she can still pop up when I make mistakes. I’ve found the books listed below helpful. 

• Kirsten Neff’s book on Self-compassion is an excellent place to start. 
• For Women, read her follow-up. Fierce Self-Compassion.
• Louise Hay is also a brilliant writer on this topic. The Power Within talks about our inner voice and reprogramming old ways of thinking about ourselves. 
• If you like to write, I’d also recommend The Mindful Self-Compassion Workbook; it includes medications and exercises on how to be a better friend to ourselves. 

Please contact me with any questions about how therapy might help you to find your self compassion.

I’ve just read the comment piece (Therapy Shouldn’t be a Dangerous Gamble) by Libby Purves in the Times on the need for greater counselling regulation, and I agree.

I’ve sat in front of excellent therapists, some mediocre ones, and a properly damaging one who shut me in a room and told me to think of my favourite colour after I disclosed past abuse to him. 

We all seek out therapy, looking for help and a safe space to explore our feelings. You can instead sometimes find yourself feeling let down by a counsellor or mental health professional, and you may have left feeling misunderstood or harmed by the process. 

This can feel like a violation and be very painful. Sometimes, this might be traumatising. It can make us feel powerless and can cause new psychological harm. 

It’s essential to trust your intuition. I’m sure most therapists are good people with good intentions. However, good therapists are human and may make mistakes. Bad therapists are possibly drawn to the sector for the wrong reasons, and some are bad at their job. If things sometimes don’t seem right – don’t assume it’s you who is wrong.

How to report and get support

If you are currently in therapy and are concerned about any aspect of what is happening. Or if you have had an experience that has concerned you.

You can: 

Contact TELL (Therapy Exploitation Link Line), which offers email support to people who have experienced harm in therapy. There are lots of helpful resources available to read through. 

You can also contact the British Association for Counselling and Psychotherapy (BACP) to get help with counselling concerns. They can offer confidential guidance and information to help you. 

Please contact me if I can offer any support with previous professional harm.

Our emotions can help us understand and look after ourselves if we can listen to what they are trying to tell us. 

In the past, I’ve tried to deny that I had any emotions. I suppressed them from an early age to appease others. And, I learnt that if I presented with the version of me, that wasn’t okay. I was told I was too much, too emotional and crazy. So, for many years, I hid and bottled up my feelings.

In my personal life and relationships, I tried to be a ‘good girl’ who wasn’t messy, inadequate or flawed. I wanted to hang onto relationships and friendships. I wanted to be liked.

In the workplace, too, I learned that being emotional made me a liability to some. I controlled and denied my feelings, and my mental health and relationships suffered. 

Emotions are data

Emotions can tell us what is going on for us. They signal us what we need to do to be calm and grounded within ourselves. 

However, emotions can be frightening and challenging to accept. Learning to sit with how we feel, rather than thinking something is wrong with us – can bring clarity and freedom. 

The more we recognise the importance of our emotions as a key means of understanding and caring for ourselves. And the more we feel our emotions as they flow through our bodies, the better we can meet the needs they point us to.  

How to feel emotions

We will feel emotions in our bodies; for me, anxiety is a heavy churning in the gut. Sadness is an enormous weight across my shoulders. Shame is burning in my cheeks. Anger tells us we’ve been hurt, suffered an injustice, or need to change something. Sadness is often our emotional response to loss.

Societal pressure

The pressure to ‘suck it up’ our emotions and feelings shows the pressure of society to deny, avoid and suppress how we feel. And yet, there is growing evidence that stress, anxiety and depression can develop from emotions that are ignored, denied, or pushed away. 

Many of us have been raised to hide our emotions, keep them quiet or disregard them. Connecting with, recognising, feeling, and naming them can take time and be hard work.

How to find support

Therapy gives us a safe space to sit with our emotions freely and without judgment. Listening to and feeling our emotions is sometimes painful, and at other times, it can be enlightening.

We can learn to manage our emotions better and reach the ones we’ve pushed down deep. The more comfortable and accepting we are with our emotions, the better we can address the needs they reveal to us. This stops us from doing things that help us to avoid pain.

Learning to recognise how we feel and sharing it with our loved ones or a trusted therapist is the first step towards becoming more authentic and true to ourselves. 

My emails are always open if you have questions or need signposting to support. 

If I ruled the world, I’d ensure that everyone has therapy at some point. Because I think it would make the world a much nicer place. And because I believe it helps people to recover, grow and develop.

Therapy is stigmatised, still. Mental health is still misunderstood, so therapy doesn’t feel normal for many of us.

But, therapy can offer a warm and supportive space to sit with someone who will gently challenge and encourage you as you look at healing, recovering or becoming your true, unapologetic self.

It can help with major challenges in life or traumatic experiences, but it can also help in the less difficult times to help you figure out who you are and where you want to go.

Often, our thoughts lead to our emotions, and we tell ourselves stories that are not necessarily true. Therapy can help us to consider what matters. It helps us to decide how we want to live our lives on our own terms.

We might all experience stress, anxiety or depression throughout our lifetime. This could be due to a mental health problem. Or due to a job loss, a relationship breakdown or bereavement.

Most of the time, we’ll be able to bounce back. But sometimes, we need more help and support; this is where therapy can help. A good therapist will make you feel seen and heard, sit with you through the hard times, and help you un-muddle a messy mind.

If you have any questions about therapy or how to find a good therapist, please get in touch with me.