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Integrative counselling

May 17,  2018

Integrative Counselling/ Therapy:

is a combined approach to psychotherapy what brings together different elements of specific therapies. Integrative Therapists take the view that there is no single approach that can treat each client in all situations. each person needs to be considered as a "whole" and counselling techniques must be tailored to their individual needs and personal circumstances. Integrative Counselling maintains the idea that there are many ways in which human psychology can be explored and understood- no one theory holds the answer. All theories are considered to have value, even if their foundational principles contradict each other- hence the need to integrate them.


About therapy: what is it and how does it work?

May 22, 2018

People come to therapy when avenues for understanding themselves or moving forward stall. They come because love has gone wrong, because they are frozen in unsatisfactory work or intimate relationships, because they have lost touch with themselves, because they are searching for authenticity, because they don't know how to let go, because their life is falling in on them, because they have suffered events so bruising they don't know how to assimilate them.

They come in pain, in confusion, sometimes in sorrow, sometimes bewildered or frightened by their behavior, sometimes in anger, sometimes to express grievances. 

The work of therapy is to open up three levels: feelings, words and ideas. it aims to crack open the existing words, the existing emotions and existing ideas. Therapy tries to slow the person (or couple, group, family) sufficiently to hear, feel and think what they are saying and to have it heard by the therapist. 

Words, and how they are said, take on special significance. There may be few of them, with gaps and hesitations in between. They can come tumbling out, and yet what they are saying may misfire, too jumbled to yield their truth immediately. Therapy takes the time to listen closely. To find entry points so that contradictory thoughts and feelings can surface and be acknowledged, so anger can be heard, disappointments felt, anxieties unpicked. In that hearing, a person or a couple can know themselves, their motivations, their feelings, their understandings of self, more deeply. 

Therapy doesn't seek to fix the problem in a simplistic way, although good therapy always addresses the problem that is brought in. Therapy's aim is to understand, to provide context, to indicate ways of thinking, feeling and being that invite the individual to know more of themselves, to extend their experience, to intervene in stumbling blocks or hurtful practices, to live more richly.  Conflicts may remain but are often transformed. There are always reiteration but now ideas about the source of pain shift about. Where there may have been one word or one emotion to explain oneself to oneself, there may be several words and feelings and even ideas that sit alongside one another. A clamp one didn't know existed is released. 

(Susie Orbach "In Therapy")


What is Emotion Code and how it can help you?

May 22, 2018

During his 16 years as a holistic chiropractor, Dr. Bradley Nelson, the developer of the two Codes, found that when working on his patients, beneath their physical symptoms there seemed to be an emotional component. This emotional component seemed to cause either a delay in healing, or actually prevented healing altogether. Dr. Nelson began identifying and releasing emotions that had become trapped in his patients’ bodies. The results were positive. He codified the method, and in 2007, his book The Emotion Code, was released.

Emotions resulting from pain, distress and trauma can be so strong that they don’t get processed completely. When this happens, some remnant of the negative emotional energy becomes trapped in the body, usually in an organ or gland, although It can become trapped anywhere in the body or in the field of energy surrounding the body.

The frequency (rate of vibration) of a Trapped Emotion is different from the frequency of the body part in which it is trapped. This conflicting frequency begins to distort the normal, healthy frequency of that body part. At some point in time, this distortion, or imbalance, of the tissues or energy field will cause symptoms such as uneasiness, emotional ups and downs, depression, and/or physical symptoms. Most often, we have no idea that what is causing these symptoms are Trapped Emotions.

If not released, Trapped Emotions cause imbalances that encumber us and block us from leading full lives. They can affect us physically just as much as they can mentally and emotionally. The good news is that Trapped Emotions can be released. You can take your life back and enjoy better health.

When someone is causing, or has caused, us emotional pain, we experience something we call heartache. Our heart is literally aching. We also experience heartache when we are feeling deep grief, hurt or loss. Most of us have experienced this painful physical sensation many times throughout our lives. Because the subconscious mind works in our best interest, it wants to block any further experience of this pain. To do that, the subconscious mind creates an energetic wall around the heart as a defense; as a way to deflect any further heartache.

At the time this “heart wall” is first formed, it is an important protection mechanism and can be absolutely necessary to help us survive certain traumas in our life. However, it comes at a price, because after the source of the pain has long since vanished, the wall remains. It does not dissolve on its own, and we don’t even know it is there.

Having a heart wall keeps us from experiencing life fully. It blocks the heart energy from freely radiating outward, while at the same time blocking access to the heart by others. The result? The heart wall blocks our ability to fully give and receive love. It hampers relationships, stifles creativity, keeps success at bay, and makes life more difficult in general.

Releasing the heart wall results in major changes in the way we live. We become more accepting, more loving, more open, more peaceful. When that happens life becomes easier–we are happier, relationships improve, creativity blossoms, and experiencing joy is finally a reality.

Sometimes the release of a Trapped Emotion or other imbalance will bring about an instantaneous and dramatic effect, but most of the time the effects are more gradual. Releasing Trapped Emotions or other imbalances always seem to bring a greater sense of contentment and peace. Most people report that they feel lighter, more peaceful and less anxious after a session. As time goes on, you will notice that you act differently in formerly stressful situations, or that your body feels “good.” Some people can’t see the changes in themselves, but they can see the changes in the way others react to them. They can also see that their life circumstances are changing for the better.


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Exam stress- how to manage and perform in the best possible way?

May 22, 2018

Have exams coming up? Sometimes the pressure you feel can help keep you focused, other times it can cause stress. Check out these tips to help you cope with stress during exam time. Stress exists for a reason and you can choose to let it be your downfall or use it to drive you to improve your work.

What does exam stress look like?

Feeling confused

Losing touch with friends

Feeling moody, low and irritable

Having trouble making decisions

Feeling overwhelmed

Lack of motivation to do anything

Trouble sleeping or getting out of bed

Having an upset stomach or feeling sick

Fidgeting, nail biting, teeth grinding

Worrying a lot

Feeling tense

Getting lots of headaches and stomach pains

Losing interest in food or eat more than normal

Not enjoying activities they previously enjoyed

Seem hopeless about the future

Why we experience exam stress?

We don't feel prepared enough

We want to do really really well

We worry we might fail

We feel that we need to get a certain result

We are comparing and competing with others

We are finding it hard to understand what we are studying and we are anxious to admit that and ask questions

We don't think we will do well and we have low self- esteem 

We feel pressure from family

We don't have much time to study

We have other things happening in our life

Getting ready to study

It’s never too late to set up good study habits . Here’s some helpful ideas:

Find a quiet place to study without distractions.

Set-up your study space. Make sure it’s not too cluttered and has everything you might need.

Find out as much as you can about the exam so you can prepare.

Ask your teacher if you’re unsure of what will be tested.

Learn to make ‘mind maps’ and use them to collect ideas and thoughts, use bright colours to help remember important links.

Make a plan of what you want to work on in each study session. Break it down into small tasks and work on one task at a time.

Take regular short breaks – use this time to have a drink, get something to eat or play with a pet.

Ask for help - If you’re having trouble with something you’re studying ask a teacher, friend, sibling or parent to help.

Tips and tricks:

  • Get a good night’s sleep. This gives your brain time to recharge and remember what you’ve learnt. Sleep helps your brain to assimilate new knowledge into your long-term memory so that you can recall it when it comes to test day.
  • Keep focused on your study – don’t let other stuff distract you. I bet you don’t even realise the number of times you check Facebook, Instagram or whatever your vice is? When you add it all up together, it amounts to a significant waste of time. It can be hard to detach from your life outside of studying but keeping the end goal and time frame in mind will ease the process.
  • Stick to a routine by eating and sleeping at around the same time each day
  • Avoid junk food - it will bring a sudden burst of energy and then fall away quickly leaving you feeling worn-out.
  • Eat a well-balanced diet - lots of fresh fruit, vegetables, cereals, grains, nuts and protein are all good for the brain and energy levels.
  • Cut back on energy drinks and caffeine. Drink lots of water instead!
  • Allow yourself time to rest – try out some relaxation activities like deep breathing, meditation (try biofeedback ) or listening to music.
  • Listening to music can create a positive and productive environment by elevating your mood and encouraging you to study more effectively and for longer. Classical music is recommended as the best type of music to boost your brain power but ambient music can work too.
  • Take a short walk. Research has proven that exercising such as taking a walk can boost your memory and brain power. Results of a study conducted by Dr. Chuck Hillman of the University of Illinois clearly demonstrates the effect exercise can have on your brain’s activity. Imagine how this could improve your exam performance!
  • Let it all out. Sometimes you just need to talk to someone, other times you need to shout it from the rooftop or scream from the top of your lungs. Figure out what you’re feeling and then let it out. Speaking to a family member, friend or a professional can highlight the bigger picture for you and empower you to rise above the exam stress.

Emergency Two Minutes Stress Relief Exercise:

Repeat this exercise every now and then to deliberately bring your awareness to what is happening in the present moment and to build your resilience to deal with exam anxiety and general pressures around this time of the academic year by cultivating mindfulness in this way.

Free audio guided meditations for students:

Mind Uk leaflet about student's life and stress.

Beat Exam Stress leaflet by NSPCC.

Great article about exam stress from The Guardian .

Mindfulness for students audio.

If you’re feeling stressed about exams, you’re not alone.

Talking to someone and finding ways to cope during exam time can help.

If you need help coping with the exam stress, give me a call on 07797 781 210 or email 

Self referral form:


February 14, 2018


What to eat when you are anxious?

June, 06 2018

Anxiety manifests in many forms and ways. many of us have to deal with this condition everyday (it affects around 1 in 20 of us each year). With our high- pace, hectic, always on ways of modern living, those figures will only rise as our brains are becoming overloaded and unable to to separate real physical threats from non- physical ones. There are many factors that cause anxiety, but our body stress response is the same. When we feel under the pressure we activate our amygdala (responsible for igniting survival instinct, known as a flight or fight response). Those who works with me will recognise how often we talk about being "in survival mode". This part of our brain prepares us to defend ourselves or to escape. 

Learn more about ways of improving your life

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