Does therapy work for everybody?
Therapy is not a universal cure all, as there is much diversity of culture, temperament, life style, economics, personal motivation, and personality, for any universal truth about therapy to fit all. However for those open to the idea of therapy there are many benefits; professional support whilst working through difficult experiences, improved understanding of self, having a consistent safe space to verbalise your emotions and feelings and much more which all can have positive impact on your life in the long run.
How will therapy make me feel?
Therapy is a very personal and unique process which is experienced differently by each individual thus how it will make you feel depends on your own individual circumstances. You may feel an immediate sense of relief when you begin therapy, maybe because you are being listened to for the first time, or because you have been struggling for a long time. However, you may feel more anxious or distressed when you start, because you have to pay attention to difficult feelings that, in some way, you would prefer to ignore. In this situation, you may feel worse before you start to feel better. However, in the long run therapy should enable you to cope better and therefore feel better.
What happens in the first session?
The first session will be an assessment session which will last for up to an hour. I will ask you a series of questions to gain an understanding of what has brought you to therapy and what you hope to gain from it. You will also have an opportunity to ask me any questions you may also have. There is no obligation after the first session, but it will provide the opportunity for you to ask any questions about the process of therapy or my way of working, and decide if I am the right therapist for you.
How much therapy will I need?
Therapy can be offered on a short or long term basis. The number of sessions depends on what your individual needs are and what you are hoping to gain from therapy. This is something we will discuss and work out together based on our initial consultation, and will be continually assessed throughout the therapeutic process.
Initial consultations are offered at the reduced rate of £20 and last 30 minutes. This will provide you with an opportunity to ask questions before committing further and deciding if I am the right therapist for you.
The fee for ongoing appointments is £45 per session for individuals and £60 per session for couples/EMDR. I work both short term and long term with clients. Sessions are payable at the end of each session by cash or prior to sessions via bank transfer.
I offer a limited number of low cost sessions for those who are in receipt of benefits or earn under £16,000 annually.
Sessions normally take place on the same day and at the same time each week. Sessions for individuals last for 50 minutes and for couples for 60 minutes. Longer sessions can be arranged.
Cancellation Policy: Wherever possible I will try and accommodate requests to reschedule appointments. However, the full fee will be charged for appointments that are cancelled less than 7 days before the appointment.
Useful CBT websites
Useful CBT websites
The NHS offers free self-help guides online which can be found by visiting the links below, these are fairly short and might be a good place to start. The Scottish equivalent is called Mood Juice. For a more in depth option, the Centre for Clinical Interventions Website also offers free workbooks.
Just click here to visit http://www.ntw.nhs.uk/pic/selfhelp/
Just click here to visit http://www.moodjuice.scot.nhs.uk/Professional/pdfGuides.asp
Just click here to visit https://www.cci.health.wa.gov.au
Just click here to visit http://www.wellbeing-glasgow.org.uk/
Just click here to visit http://www.therapistaid.com/therapy-worksheets/none/adults
Just click here to visit http://www.networkofwellbeing.org/
Mind over mood
YouTube: Black dog, depression
There is also an online CBT programme called Mood Gym which can be accessed for free. There are also self-help books which you can pay for and buy online, there are the longer "Overcoming" series of books and the shorter "An Introduction to Overcoming" series of books.
In addition to this, there is an app called "What’s up". This app provides information and exercises to help understand low mood and develop coping mechanisms to be able to manage it. There is also “Calm in the storm" which is available in app and website form; it aims to help you to observe how stress and anxiety function and offers support for symptom management such as guided physical and mental relaxation. The website is http://calminthestormapp.com/home
Relaxation Audio Resources
Progressive Muscular Relaxation Exercise
A range of useful recordings: most notably:
Progressive Muscle Relaxation Exercise (different lengths and in other languages)
Sleep: Tips for good sleep and Sleep relaxation.
8 Wellbeing relaxation recordings for Stress
Deep Breathing & Guided Relaxation Exercises (3)
Guided Imagery/Visualization Exercises (5)
Mindfulness and Meditation Exercises (3)
Progressive Muscle Relaxation Exercises (1)
Soothing Instrumental Music (11)
A useful website for information, support and a range of podcasts including for relaxation, sleep difficulties and mindfulness.
Supporting an increase in exercise/activity at home:
Strength and resistance
Pilates and Yoga
Other fitness plans.
Mindfulness Audio resources
Free downloads for mindfulness practices as taught on the ‘finding peace in a frantic world’ 8 week course
Shorter exercises for a range of mindfulness practices
A free entire course with recordings and youtube clips from the eight-week MBSR course, designed for people who are not able to take a live MBSR course for financial or logistical reasons.
Mindfulness and Compassion Audio resources
Recordings from the Center for Mindful Self-Compassion.
Resources from the compassionate mind foundation
Other related Audio resources
Website with free talks and meditations to stream or download. You are invited to make a donation - this is how they manage to keep going.
Information on mainstream mindfulness, but also other related information.
Insight timer - wide range of free meditations (mindfulness playlist)
Headspace - free 10 day trial and ongoing mindfulness support