Janet Neal BA(Hons), PGCE, MBACP(Accred) Counselling and Psychotherapy

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If you feel you are in crisis and want to speak to someone quickly you can ring the Samaritans on 116 123 (24 hours a day)

If you are suffering from the affects of stress and want to do something about it now, I will work alongside you to to suit your individual needs, types of issues and what you wish to achieve.

Stress is inevitable for you as a human being making sense of a complex, ever changing world and the effects of stress can be confusing; sometimes terrifying and debilitating.

I will work with you to explore the issues that are causing you stress, give you space and feedback to help you to gain insight and help you to manage the symptoms you experience and find solutions.

You can contact me or come for an appointment to discuss any questions you may have and how we might work together before you make any decision to continue.

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Some clients have found as part of our work together Relaxation and de-stressing techniques useful.There are lots of ideas that you can access on the net, in self help books. However when stressed you may find your energy and concentration is low and you will benefit when guided and supported by the energy of a therapist. You may chose to learn some valuable techniques to do yourself and use in between sessions and in your life generally.

These could include Counselling and Psychotherapy to identify and explore areas of difficulty and patterns of thought, feeling and behaviour which may be a factor and might include :Mindfullness; thought observation, relaxation exercises, guided visualisation, Meditation and Mindfulness.

Some of the issues that I have successfully helped clients with include:-

  • Work issues / Personal development / General dissatisfaction and lack of direction.
  • Relationships (individually or as a couple) / Parenting / Bullying
  • Spirituality / Illness / Disability / Pain management / Insomnia / Caring for others
  • Depression / Bereavement / Grief / Loss/ Ageing /Life stage issues.
  • Anger management / Lack of Confidence / Shyness / Self Esteem /
  • Gambling/ Negative emotions
  • Childhood issues / Sexuality
  • Stress / Loneliness / Anxiety / Tension / Panic attacks / Negative thinking/ Impacts of COVID

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    Relaxation Techniques

    There is lots of information about techniques to help stress and anxiety.
    The ideas below are simple; don't take too much time and you can learn to do yourself.

    At times, however when you are feeling particularly tense and anxious it can help having someone there to guide and support you. Whether certain techniques are useful depends on you as an individual, your issue and circumstances. For you it maybe that a combination of relaxation and increased physical activity is appropriate.Counselling and Psychotherapy will give you a confidential non judgemental place to work out what is causing you difficulty and help you to make long term changes to identify stressors in your life and deal with them.

    Please do contact me to discuss what would be useful to you - in the meantime here are two exercises for you to try though you might find you benefit more from someone reading the instructions so you can relax into the experience. The symptoms of stress often leave you feeling alone and can be distressing - don't stay on your own with them - do contact me for an initial hour appointment .

    Exercise One - Gentle relaxation and breathing exercise - Try sitting or lying still listening to the sound of your breathing .Notice what is happening in your body with each breath. Notice any rise and fall of your breath. Adjust your position for comfort as and when you choose.
    Take four steady breaths in through the nose, four steady breaths out through the mouth. Do this for three minutes and then return to just noticing the natural unhurried rise and fall of each breath. Have a good stretch and end when you are ready.

    Exercise Two - Thought observation
    Go to a comfortable place in your home where you won’t be disturbed. Start
    with a series of slow, deep breaths. Keep going with this the entire exercise.
    Imagine your mind is a white room with two doors. Your thoughts come in
    through one door and leave out the other door. Pay close attention to each
    thought as it enters the room. Now label the thought as either a judging
    thought or a non judgemental thought.
    Watch the thought until it leaves. Don’t try to make sense of it or hold on to it.
    Don’t believe or disbelieve it. Just accept having the thought. It’s just a brief
    visitor to the room. If you find that you’re judging yourself for having the
    thought then that’s just another thought, just notice that. Don’t argue it. Just
    notice it for what it is and label it: “judging – there’s judging.” The key to this
    exercise is to notice the judgemental thoughts rather than getting caught up in
    them. You’ll know if you are getting caught up in them by your emotional
    reactions and by how long you keep each thought in the room.
    Keep Breathing. Keep watching. Keep labelling. A thought is just a thought.
    Each thought does not require you to react; it doesn’t make you do anything;
    it doesn’t mean you are less of a person. Observe your thoughts as if they
    were visitors passing in and out of the white room. Let them have their brief
    moment on the state. They’re fine the way they are-including the judging
    thoughts and all the other uninvited visitors. The important thing is to let them
    leave when they are ready to go and then greet and label the next
    thought…..and the next.
    Continue this exercise until you sense a real emotional distance from your
    thoughts. Wait until even the judgments are just a moment in the room- no
    longer important, no longer requiring action. Practise this exercise at least
    once a day.

    Is stress impacting negatively on you? Would like to have a more relaxed and satisfied life? Are you ready to make those changes now? Then do contact me with your questions or to book an initial half price session to find out how my work could benefit you.
    M 079 69 1111 69
    Email - click here to email me

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