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:

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: