My Strategies

Depression

Winston Churchill used to call it “The Black dog” and many people describe it as “a black cloud”. Depression is exhausting, soul destroying and draining, but the good news, is that there is hope.

I use a number of techniques to combat depression such as:

  • RTR(Repetitive Thought Rewire),
  • Journalling
  • Guided meditations
  • A self-care checklist
  • A unique gratitude strategy
  • The “motion” concept
  • Breathing exercise
  • The power of helping others
  • Sharing with others
  • Acquiring knowledge
  • Creative encouragement
  • Getting present in the now

Check out my blog on “depression”.

Losing a loved one

To truly empathise with someone who has lost a loved one, it is my opinion that you must experience it for yourself and it is only this way, that you can have a deep understanding of someone’s grief. With that understanding, comes the ability to guide that person.

There are various stages in the grief process and with compassion and patience, I will help you to work through those stages, where I will create a safe space for you to explore your grief and raw emotions.

When you lose someone, you experience emotions that you never thought possible and so begins a rollercoaster of ups and downs playing out over a course of time. As you navigate through these difficult emotions, I will fully support you to feel whatever you want to feel in the counselling session. The process of grief is not set in stone, but this is a fairly common roadmap:

  • Shock and denial
  • Raw emotional pain
  • Digesting your loss
  • Processing your loss
  • Tears of grief
  • Anger
  • Frustration
  • Mood swings
  • Depression
  • Anxiety
  • Bargaining
  • Mind tricks
  • Memory triggers
  • Fantasy
  • Healing the wound
  • Recovery
  • Coming to terms with
  • Moving on
  • Acceptance

Check out my blog on “Grief Encounter”.

Divorce/breakup

In many ways, a divorce or a breakup can feel like a bereavement. When you lose that special someone, you mourn the loss of that person and similiarly when a divorce or breakup occurs, you will grieve the loss of your partner, even though they are still around. The grief process is often similar to that of a bereavement and it is common to experience many, if not all of the stages of grief mentioned above.

There are various strategies that I use to help move on after a divorce or breakup and please feel free to check out my blog on “5 tips to help cope with a breakup or divorce”, but the single and most important thing you can do is to allow yourself to grieve. “To grieve is to heal”.

Check out my blog on “ tips to get over a breakup or divorce”

Loss of a pet

People often say that having a pet is like having another member of your family and this is so true. You love them unconditionally, as they do you and so develops a loving bond between you both.

Losing a pet can be devastating and the grief you will feel may be insurmountable. With compassion and understanding, we will navigate this grief together. Since grief doesn’t discriminate, it is possible you will experience much of the grief process previously mentioned.

Estrangement in a relationship

When we become estranged from family or friends, this can be extremely challenging and soul destroying and stir up a tremendous amount of grief inside of us. Again, it is not uncommon to go through various stages of grief before you come out the other side. The sense of loss will mirror that of losing a loved one/friend. We will talk through your feelings and look for solutions as you begin the healing process.

Anxiety

We have all been hard wired to feel fear, but for many of us, being in a state of constant anxiety is extremely unpleasant and ruins people’s lives. As with depression, anxiety depletes all your energy and takes complete control of you. Many of the techniques I use to deal with anxiety are the same ones I use to deal with depression, but I also use other powerful strategies specifically to overcome anxiety which are:

  • Fear Immersion strategies x 2
  • Past Experience strategy-“PES”
  • Fears diary strategy
  • The power of helping others
  • Sharing with others
  • Acquiring knowledge
  • Creative encouragement
  • Getting present in the now

Check out my blog on “anxiety”.

Anger and Stress

Just about everyone has experienced anger and stress in their lives, but what do you do when it controls you and makes you feel constantly on edge. The feeling is often likened to a “pressure cooker”, or a “volcano about to erupt”! Anger and stress are exhausting and detrimental to your mental and physical health, but I would say that most of the techniques I use to deal with depression and anxiety work absolute wonders with anger and stress. There is one particularly powerful tip I have to release anger and stress!

Chronic illness and disability

Having a chronic illness or disability is enormously challenging both physically and mentally and dramatically affects your everyday life. Hundreds of millions of people around the world suffer debilitating, painful and exhausting illnesses and disabilities and very often,(if not daily) they are pushed to their limits beyond what most of us could comprehend.

There are mindset strategies and practical steps that I teach which can often help when dealing with chronic illness and disability:

  • Reframing your mind
  • Acceptance
  • Releasing guilt
  • The power of your language
  • Knowing your limitations
  • Being gentle on yourself
  • Self care checklist
  • Guided meditations
  • Breathing exercise
  • RTR(Repetitive Thought Rewire)
  • Journalling
  • A unique gratitude strategy
  • Past Experience strategy-“PES”
  • The power of helping others
  • Sharing with others
  • Compassion diary
  • A unique gratitude strategy
  • Getting present in the now

Check out my blog on “living with Chronic illness

Relationship issues

Relationships are complex and maintaining a healthy, functional relationship can be challenging at times. We all go through life’s struggles and navigating the twists and turns shape us into what we become as human beings. If a relationship has broken down, or struggling to keep above water, my strategy is to explore the following:

  • What life challenges/changes have occurred and timescale?
  • Is there trust?
  • Is there unconditional love?
  • Is there acceptance?
  • Are needs being met?
  • Are boundaries being respected?
  • Is effort being made?
  • Is there support on both sides?
Low self esteem/confidence

Lack of self worth often stems from childhood or adolescence and because we are so impressionable at that age, we form rigid belief systems in our heads which carry on until later life. How we view ourselves is the key to how we relate to others and learning to love who you are, will build a solid foundation on which you can find happiness and fulfillment. These are some of the techniques I use to help create self esteem and confidence, including two powerful “face to face” techniques:

  • Self talk
  • Meditation
  • Journalling
  • Coming out of comfort zone
  • Healing painful memories(2 techniques)
  • Power of language
  • Face to face – 2 x techniques
  • Past Experience strategy-“PES”
  • Acquiring knowledge
  • Creative encouragement
  • The power of helping others
  • Sharing with others
  • Letting go of negative/toxic people
  • Creating boundaries
  • Assertiveness training
  • Allowing one to fail
Healing painful memories and trauma

Very often in life, you have to go back to be able to go forward, because so many of us carry around our past traumas and repressed emotions such as anger, resentment, fear, frustration. All of the pain, suffering and conflict experienced in the past got pushed down and buried inside of us and as a result, we become easily triggered in our daily lives today. Some of the strategies I use to heal painful memories and trauma:

  • Talking through feelings
  • Compassion diary
  • Fear Immersion strategies x 2
  • Self talk
  • Meditation
  • Journalling
  • The power of helping others
  • Sharing with others
  • Power of language
  • A unique gratitude strategy
  • Self care checklist
  • Breathing exercise
  • Getting present in the now


Please contact me for an initial infomal chat.