Sarah | Counsellor / psychotherapist

Registrations

• BACP - The British Association for Counselling and Psychotherapy

I offer therapy in

• ✓ English

Specialisations

• 1. Anxiety
• 2. Depression
• 3. Stress
• 4. addictions
• 5. grief
• 6. Anger
• 7. Abuse
• 8. Trauma
• 9. social anxiety
• 10. neurodiversity

Specialisations and Expertises

Mindfulness techniques

Mindful living involves becoming aware of, attending to and accepting our experience, without judgment, in the present moment. Embracing our thoughts, feelings and body sensations just as they are- both joyful and painful experiences - with loving kindness allows us to feel more contentment in our lives. We are human beings, not human doings!

When we feel overwhelmed, depressed, stressed or anxious we can use mindfulness techniques to separate our vulnerable feelings from our reaction to these feelings. By challenging our assumptions about ourselves and others, we begin to choose how to respond to stressful situations, rather than having knee jerk reactions to life events.

What are the benefits of mindfulness? 

• Focusing your attention on your breath can help to soothe mental stress and physical pain

• Accepting that difficult feelings will pass allows us to break negative thought patterns

• Practising mindfulness meditation - eg the body scan meditation/ the kindness meditation -can help you learn to observe your thoughts without judgment and it can also help you to accept that it is the nature of the mind to be frenetic

• Focusing your attention on your here and now experience can soothe the symptoms of stress, anxiety and anger.

• Focusing your attention /awareness on your body sensations in the here and now can help you develop a greater connection between mind and body

• Seeking out the positive aspects of your here and now experience can make you feel more contented and alive

• Turning towards our stressed, anxious, depressed or overwhelmed feelings can reduce our fear of our feelings

• Accepting that stress/being vulnerable is an inevitable part of being human allows us to nurture and soothe ourselves

• Grounding techniques / meditation (becoming aware of what is happening internally and externally in the present moment) can help us become in tune with the experience of all our senses

• Acknowledging that there is a gap between life stresses and our response allows us to choose how we respond to these events, rather than automatically reacting to them. Using this mindfulness technique can break addictive behaviours like alcohol abuse, eating disorders, smoking, gambling, self-harm etc

Most common issues I support people with:

Stress 

What is stress?

Stress is an inevitable part of life - we can't avoid it. Indeed a certain amount of stress is beneficial to our lives, as it can give us an adrenalin buzz/drive us forward to achieve goals. But for many of us stress can become overwhelming - we feel our lives are spinning out of control; we feel powerless; our anxiety becomes habitual and we feel depressed, stressed and angry. Stress can have a negative impact on our relationships.

People who have autism spectrum disorder (ASD) find social interaction stressful. 

 

How can stress counselling help?

Counselling can help you manage your stress by

• facing your fears
• identifying stress triggers
• challenging your negative thought patterns/beliefs about yourself and others. In this way counselling can change the neural pathways in your brain.
• helping you to accept what you can control (eg your response to a stressful event/choosing foods which boost your serotonin, dopamine levels) and what you can't control (eg the behaviour of others)
• learning to self soothe and nurture your vulnerable feelings
• identifying self-harming, addictive behaviour as an attempt to avoid stressful feelings
• accepting that we all feel stress/vulnerable
• learning mindfulness / meditation / grounding techniques

 

Meditation techniques 

Modern life is stressful with people living life at an ever-increasing pace. I believe that incorporating meditation into your life will bring about gradual but significant changes to your life. There are many types of meditation eg visualisation, mindfulness, counting your breaths, mantra chanting, body scan, mindful movement. When appropriate we can include meditation techniques in the counselling sessions.

What are the benefits of meditation?

• Practising meditation will bring a window of stillness to your life - a place of being at one with yourself and your place in your world; a place of calm amid the sensory overload of modern living. As humans we are interdependent with nature and each other. Meditation can give us more balance and equanamity in our lives and as we become more attuned to our senses and more connected to nature, we become more receptive to the simple joys that life can offer.

• Learning to be aware of ourselves, observe our thoughts and accept ourselves fully - without judgment- in the present moment is liberating and will promote an overall sense of emotional, mental and physical well being.

• Focusing your attention /awareness on your body sensations in the here and now can help you develop a greater connection between mind and body. This can help you feel a greater connection to yourself, others and to the world around you. Being aware of the bigger picture can help soothe our whirring minds.

• Grounding techniques (becoming aware of what is happening internally and externally in the present moment) can help us become in tune with the experience of all our senses. Connecting to both our senses and the Earth beneath our feet allows us to fully be ourselves. We are human beings, not human doings!

• Accepting that difficult feelings(eg anger, depression, anxiety, stress) will pass and that it is the nature of the mind to be frenetic can help us to break negative thought patterns.

• Focusing your attention on your here and now experience can reduce stress, depression and anxiety as well as alleviating the symptoms of physical pain, headaches, migraines and tension in the body. Meditation can also help addictions, self-harm and eating disorders as well as people who have suffered a bereavement.

• Accepting that stress/being vulnerable is an inevitable part of being human allows us to nurture and soothe ourselves.

• Focusing your attention on your breath mindfully can help to soothe mental stress by bringing you into the present moment. We breathe 23,000 times every day, but most often, we are unaware of our breath.

• Turning towards our stressed, anxious, depressed or overwhelmed feelings can reduce our fear of our feelings and helps us to accept ourselves just as we are in the here and now.

Depression 

What is depression?

Depression has an impact on a person's behaviour, feelings and how they think about themselves, others and the world around them. Depression can vary from mild to severe and it can have a detrimental effect on your relationships and work life.

What are the symptoms of depression?

Symptoms can vary from person to person but signs to look out for include:

• Feeling tired, lethargic or having low energy
• Low self-esteem
• Little interest in hobbies/social life
• Difficulty concentrating

• Lack of sleep or over sleeping
• Feeling anxious, worried
• Aches in your body that have no physical cause
• Loss of interest in relationships
• Preoccupation with death

 

What causes depression?

There are many triggers for depression. Most people at some point in their lives will experience a form of depression or low mood. Factors that can cause depression are bereavement, financial worries, work stress, divorce/ relationship breakdown or adjusting to significant life changes.

Sometimes painful events that happened to us in childhood can lead to depression in later life. In these cases feelings of anger or sadness are pushed down or de-pressed during childhood, but these feelings re surface in adulthood. In other cases some people can have a genetic predisposition to depression. People who have autism spectrum disorder (ASD) can suffer from low mood due to difficulties with social interaction.

How can I cope with feeling depressed?

There is help available, so you don't need to deal with depression alone. Here are some ideas for coping with depression:

• See a counsellor - counselling sessions can help you to understand why you feel depressed and accepting that grief is a process can alleviate some of the symptoms of depression
• Take regular exercise
• Spend time outdoors - walking in nature is soothing for your mind and body
• Eat healthily - choose foods which boost your serotonin / dopamine levels 
• Avoid alcohol

• Get enough rest
• Writing a diary - externalising your feelings by writing them down really can help
• Practise relaxation techniques like mindfulness and meditation 
• Identify any addictive, self-harming behaviour as a distraction from feeling painful feelings
• Replacing limiting beliefs about yourself, others and the world with compassionate ones. Counselling works by changing the neural pathways in your brain.

 

Neurodiversity: autism spectrum disorder

Why would someone with autism spectrum disorder want to see me as a counsellor? 

I have always been fascinated by how people communicate- not just with words but non verbally. So much of what we communicate to each other in social interaction is non verbal- turn taking, gestures, body language, tone of voice, intonation, facial expressions, personal space, humour and eye contact. I am also interested when difficulties occur in interpersonal communication.

I have an understanding of and an interest in autism. I am also interested in language development, learning differences/disabilities/difficulties (eg dyslexia), social skills and child development.

What problems do people with autism spectrum disorder experience?

Individuals with autism spectrum disorder often experience emotional problems; have difficulties with understanding social interaction; have limiting beliefs about themselves, others and the world; have repetitive routines; have sensory integration difficulties. Autism spectrum disorder is a neurodevelopmental disorder. Autistic traits exist on a spectrum and will be unique to each individual.

Many people with autism experience depression, anxiety, confusion, frustration, low self esteem and social isolation. They may also have problems coping with uncertainty, feeling out of control and managing stress as well as having difficulties controlling their feelings and behaviour.

People who have autistic traits often have difficulties with understanding idioms in day to day life (eg 'it's raining cats and dogs') as they take communication on a very literal level. Fixed repetitive routines may provide reassurance for individuals with autism spectrum disorder, but these routines can also hinder social interaction and may create anxiety.

Some individuals with autism spectrum disorder can exhibit self harming behaviour. Others can experience problems with sensory difficulties (processing the different senses in day to day life) and / or extreme sensitivity to sensory sensations (eg sensitivity to noise, intolerance of a certain colour, irritation at labels in clothes etc).

How will counselling help someone who has autistic traits?

Counselling can help people with autism spectrum disorder challenge any limiting beliefs they may have about themselves, others and the world. Examples of limiting beliefs are black / white thinking, perfectionism, minimising their own opinions while over valuing the opinions of others, generalising, not seeing the bigger picture, avoiding taking responsibility for difficulties in life, feeling hopeless/ helpless to change situations.

Counselling can also boost self esteem by practicing social skills (eg small talk, turn taking) in roleplay situations and using visual prompts. Gradually changing routines can increase confidence /self esteem.

Counselling can also help people who have autistic traits soothe their feelings. Emotions are unpredictable and because individuals with autism spectrum disorder take things literally and find imagining things difficult, they can find understanding and managing emotions -in themselves and others- disorientating and frightening. It is hard for someone with autism to consider the other person's point of view.

Anxiety has many psychological(irritability, low mood, pessimistic thinking, repetitive thoughts) and physiological (eg heart racing, headaches, muscle tension, tummy ache, fast breathing, flight, fight or freeze response effects. Counselling works by helping you understand the anxiety, which in turn helps you manage the symptoms better.

Neurodiversity: ADHD

What is ADHD?

Symptoms of ADHD are characterised by behaviours, such as:

• difficulty concentrating
• impulsivity
• difficulty with organisation and time management
• sleep difficulties
• procrastination, especially with long term tasks
• difficulty managing stress and anxiety
• difficulty regulating emotions
• black and white thinking

Evidence suggests that ADHD can have a genetic component. It is a neurodevelopmental disorder and individuals can be diagnosed with ADHD (with the hyperactivity element) or ADD (without the hyperactivity element).

What is the treatment for ADHD?

Treatment can include medication and counselling. Adults can be diagnosed through a referral from their GP or from an assessment from a private ADHD clinic.

Evidence suggests that people with ADHD or ADD lack dopamine, which is a neurotransmitter involved in the reward circuits in the brain. As a result of this lack of dopamine, individuals with ADHD have a tendency to seek out dopamine hits or rewards, through food, alcohol, gambling, addictions, risk taking or thrill seeking behaviours.

These ‘acting out’ behaviours are problematic and over time addictions (e.g., eating disorders) can develop for some individuals with ADHD. These behaviours can also cause difficulties in relationships and result in a build up of frustration, where anger becomes hard to control. However, with the right support ADHD and ADD are treatable.

How can counselling help?

Counselling can help with understanding how the ADHD brain works as well as developing strategies to manage anxiety and stress. Developing self care habits, setting boundaries and asking for what you need are also important areas to work on in therapy. Equally, practising mindfulness and breathing techniques to settle thought overload and emotional dysregulation are useful skills to manage ADHD symptoms. Also, counselling can help to challenge and manage black and white thinking, which can be a symptom of ADHD.

In my experience counselling can help clients understand and accept themselves better. Therapy is like an onion, peeling off the layers to find out, with curiosity, what is going on underneath. What might be first presented as an ‘anger issue’ in a counselling session could actually be a low self esteem issue or a difficulty sitting with sadness issue.

Fees

Sessions last for 50 minutes and cost £60 (individuals) / £67 (couples). Sessions are available during the daytime and evening time.

Availability (Opening hours)

Monday	8.00 am - 8.00 pm
Tuesday	8.00 am - 8.00 pm
Wednesday	8.00 am - 8.00 pm
Thursday	8.00 am - 8.00 pm
Friday	8.00 am - 5.00 pm
Saturday	-
Sunday	-

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