Counselling and stress management in Southampton
Creative CPD for therapists
Self-help
Practice 1: Breathing space
A core purpose of therapy, meditation and Autogenic Therapy is to develop awareness. Here's a Three Minute Breathing Space that may help you slow down, relax, connect to yourself more fully and maybe remember what it's like to have awareness in your driving seat.
The video takes you through the practice of becoming aware of:
What you're thinking, feeling and sensing inside
Your breathing
Your breathing and your whole body.
You can also listen to and download an audio version by Jon Kabat-Zinn from the Mindful Way Through Depression. You don't need to have a diagnosis of depression to benefit from this, or related, mindfulness practices. When you know the process, you can guide yourself through a breathing space whenever you need an awareness top up.
'The pessimist complains about the wind;
the optimist expects it to change;
the realist adjusts the sails.'
William Arthur Ward
Practice 2: STOPP when you need to start again
Here's my take on the process developed by Carol Vivyan:
Stop: When you notice you’re struggling and want to find a better way, stop and pause.
Take a breath: Connect with your breathing to slow down and balance your bodymind.
Observe: Become aware of your thoughts, feelings and body sensations. Be mindful.
Pull back: Get more perspective. Say to yourself the helpful, wise and kind words you’d share with a friend if they were struggling with the same situation as you.
Practise what works: Take pragmatic action that aligns with your values.
Like any skill, you'll need to practise to realise the benefits of this method. These resources may support your practice:
Detailed advice on Carol Vivyan's Get Self Help website
A clear overview of the process
This video guides you through each step.
Practices 3 and 4
The links directly below go to the energy psychology methods that I may use as part of therapy and the mindfulness-based relaxation practices that I teach to some clients. There's a strong self-help element in both approaches.
Scroll to 'Try some Acu-based stress management techniques' for more info and videos that guide you through two acupressure-based balancing methods.
Scroll down to the 'Find out more' section to access a link to the grounding and awareness-raising body scan which can be used before the core AT practices.
More self-help resources
The pages that describe the different parts of my approach to counselling also include ideas and self-help suggestions you might find useful.
The wellbeing resources at the bottom of this, and other pages, can be made available to you if we work together.