What is counselling?
Counselling is a talking therapy and mainly works through understanding your point of view by actively listening and empathising with your experiences. This is done through exploration of thoughts and feelings and not judgement. It is important to feel safe and confidentiality is ensured as part of this. The first sessions are important to establish your goals and expectations. With increases in self-awareness these goals may change and so it is important for us both to be open-minded.
How do I work exactly?
I tailor my counselling approach to the individual. We start the process of deciding this at the assessment (details below) but the approach may evolve as we gain an understanding of the situation. My objective is to work on distressing symptoms as soon as possible while also seeking to identify any root causes. You can read here for more information about the common issues I support with. I integrate a number of techniques in my work, focusing mainly on the impact of our emotional development and how we react to our past and present experiences (e.g. attachment and other instinctive or habitual patterns). Where appropriate I also use techniques that focus on any repetitive obstacles that may be working against your goals. This can include addressing repetitive / intrusive / negative thoughts (Cognitive Behavioural Therapy or CBT) and deep-rooted beliefs / fears / values (Schema Therapy). Sometimes, however, we just need to problem-solve in the present and Solution-focused therapy can hep without needing to explore the past. If we are mainly looking to cope with stress we already understand, then Mindfulness therapy may be what is needed.
Schema Therapy and Attachment-based therapy is a type of talking therapy that helps individuals identify and potentially modify deeply ingrained patterns and beliefs, known as schemas or attachment styles. These patterns can negatively impact on relationships, emotional regulation and overall well-being. It aims to replace maladaptive schemas with more balanced and adaptive ones.
Cognitive Behavioural Therapy (CBT) is a type of talking therapy that helps individuals manage mental health conditions and emotional concerns by changing the way they think and behave. It’s a structured, goal-oriented approach that focuses on identifying and modifying unhelpful or maladaptive thoughts, feelings, and behaviors.
Solution-focused therapy (SFT) is a brief, goal-oriented approach to therapy that emphasizes finding solutions to current problems rather than dwelling on past issues. It focuses on a client’s strengths, resources, and positive aspects of their life to help them identify and achieve desired goals. SFT is also known as solution-focused brief therapy (SFBT).
Mindfulness therapy is a therapy that aims to increase awareness of thoughts, feelings, and surroundings with the aim of co-ordinating our responses. This helps us exist in the present moment without judgment or intrusive stresses from thoughts and feelings. The goal is to improve emotional regulation by focusing on sensory experiences and revising what matters in our minds.
Couples Therapy
I work using a narrative approach when I support a couple. This provides a space for each person to tell their story in a co-ordinated, uninterrupted fashion – allowing scope for a broader discussion of what is impacting on the relationship. I conduct an individual assessment for each person prior to starting couples therapy – but all therapy thereafter takes place together and the relationship, not the individuals are in therapy.
How does therapy work?
The work is a process of discovery and the connections made during the sessions can bring to light aspects to the self that are obscured and unconscious. A large part of the work is therefore a change in self-awareness and potentially also how we feel. Feelings may change where something we talk about becomes easier to manage – often through expanding what we thought possible or by breaking out of negative patterns. If we have been very distressed, therapeutic change can reduce the stress response in the body (the fight or flight) and improve natural tendencies to feel more positive. As therapy progresses, strategies for coping with life can be updated – improving ways of relating to the self and others.
How long will the counselling last?
Counselling can work in the short-term and the long-term but longstanding behaviours and ways of thinking or feeling may take longer to change. Long-standing or habitual patterns may take longer to change due to adverse childhood experience, but increases in self-awareness usually bring symptom relief as we at least start to know why we are behaving the way we are.
I am happy to work with fixed timeframes or budgets as I have experience of using techniques that are designed for shorter-term support (Cognitive Behavioural Therapy (CBT), Solution-focused therapy and Mindfulness therapy):
I offer short-term therapy to provide coping strategies for those with diagnosed conditions (e.g. ADHD and Autism) and, if beneficial, long-term supportive counselling.
Where is it based and how much will it cost?
I can support clients in all parts of the UK. The rates for video and telephone counselling sessions are:
£44 per hour (9am to 5pm)
£48 – 58 for earlier or later times
£58 – 78 for couples (depending on times)
For face-to-face work I am currently based in the centre of Carlisle and monthly in South Shields. The rates for face-to-face counselling are the above plus a fee of £12.
The first session is a telephone assessment to make sure that I am able to provide the support that you require. The cancellation, privacy and other terms will be agreed during the assessment. The service is confidential ** and any limitations will be explained from the outset.
Qualifications and Experience
I am a fully-qualified counsellor. My early counselling training focused on individual and group psychodynamics at WPF Therapy in London. I then obtained my Diploma in Attachment-based Counselling at the Wimbledon Guild in London. I am a member of the British Association for Counselling and Psychotherapy (BACP) and I conduct my work in compliance with their Ethical Framework. This includes working in an insured, supervised and confidential capacity.
I regularly engage in continuous professional development training and interest areas have been couples work, ADHD/ADD, Autism (ASD) and trauma. I have completed training courses in CBT and Solution-focused therapy.
Outside of my private practice I have worked in the educational sector (schools and universities), occupational health and for charities (Escape Intervention).
I have worked in a range of fields including communications, digital project management and heritage.