Online Counselling and Psychotherapy for Individuals and Couples in St. Albans, Hertfordshire

Online Counselling and Psychotherapy for Individuals and Couples in St. Albans, Hertfordshire

Online Counselling and Psychotherapy for Individuals and Couples in St. Albans, Hertfordshire

Online Counselling and Psychotherapy for Individuals and Couples in St. Albans, Hertfordshire

Online Counselling and Psychotherapy for Individuals and Couples in St. Albans, Hertfordshire

Online Counselling and Psychotherapy for Individuals and Couples in St. Albans, Hertfordshire

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Counselling St Albans for Individuals & Couples

For Better Relationships

Do you struggle with not feeling good enough?

 

Are you kind to others but extremely critical about yourself?

 

Are you a people pleaser, even when it is at your own expense?

 

Do you spend so much time being there for others that you forget about yourself? 

 

Do you need your own space to talk and be heard without the fear of judgement?

 

If some of these feelings resonate, then counselling can be the right fit for you.

 

A warm welcome to you and thank you for visiting New Frame Counselling and Psychotherapy.

My name is Lizandra Leigertwood and I'm an experienced counsellor and psychotherapist in St Albans, Herts.

St Albans Counselling; Lizandra Leigertwood Relationship Counsellor & Psychotherapist in Hertfordshire

 

I help people to improve their relationships,

whether that's the relationship that you have with yourself,

or the relationships that you have with others.

 

Therapy Can Help You 

 

 Improve your self awareness 

 

 Learn practical coping strategies  

 

Challenge the negative or critical thoughts and behaviours that hold you back

 

 Become Self Compassionate 

 

Develop healthy boundaries and have equality in your relationships 

 

 

 

Counselling St Albans

 

My private counselling practice is based in Hertfordshire, St Albans which is easily accessible from nearby areas such as Hemel Hempstead, Watford, Potters Bar, Kings Langley, Harrow, Finchley, Barnet and North London.

I am also available online, meaning that I can work with you from anywhere in the UK. 

I work with individuals over the age of eighteen and couples for short-term counselling or longer-term psychotherapy.

 

Ready to book your online counselling session?

 

Individual Counselling

Focusing on self care, personal development and coping strategies for emotional resilience for a variety of issues

 

Couples Counselling

Improving communication, emotional connection and intimacy in committed relationships. 

 

Relationship Issues

Improving relationships with family members and those who are important to you

 

Trauma

Trauma informed therapy for emotional & physical abuse,  healing narcissistic abuse and PTSD (Post Traumatic Stress)

 

Anxiety

Understand your anxiety and develop practical techniques to manage anxiety, panic and overwhelm (includes cognitive behavioural techniques CBT)

 

Online Counselling

Online Counselling from the comfort of your own home. All you need is a phone/laptop/tablet and a good internet connection.

My special interest areas are working with relationships, anxiety and trauma. 

I am an integrative relational therapist, which means I am able to use different ways of working to create an individual therapy experience that is catered to you.

 

Through counselling you can:

  • Learn effective ways to communicate
  • Identify what your needs are and get them met
  • Feel calmer when facing stressful situations
  • Develop problem solving skills
  • Increase your confidence and self esteem

 

Maybe you want to feel better about some difficult family relationships and move on from past hurtful experiences.

Perhaps you feel that you react out of anger or resentment and would like to make a change, or you feel unable to make a decision or feel like you make the wrong choices.

I'm a firm believer in hope and the power to change, you don't have to go through difficult times alone.

Counselling can help you to hear your own voice and make sense of what it is that is causing you distress.

Please contact me for a free initial 15-minute telephone consultation to discuss your individual needs and to see how therapy can help you.

 

 

“You don’t have to see the whole staircase, just take the first step.”
– Dr Martin Luther King Jr.

About Me

St Albans Counselling: My name is Lizandra Leigertwood and I am a fully qualified counsellor and psychotherapist. I help individuals and couples to have better relationships in St Albans, Hertfordshire.

How Counselling and Psychotherapy Can Help

St Albans Counselling; Counselling St Albans, Hertfordshire.

New Frame

Sometimes we find ourselves stuck in the same or similar situations - perhaps you are feeling unsatisfied in your relationships – feeling used, unheard or just misunderstood. It can be difficult to expect others to change without knowing more about our selves and what we can do to sustain healthier relationships. We can’t always change the situation, but we can learn, develop and change how we deal with difficulty. Counselling and Psychotherapy can facilitate in finding a new frame of reference, which can reframe your experience, helping you to find clarity and understanding.

New Frame Counselling & Psychotherapy; St Albans Counselling

New Hope

This is the first step towards help and change. Counselling can provide a confidential, safe and non-judgemental environment to fully explore your wants and needs. Together, we can work towards finding new ways to improve your relationships with others, and most importantly, your self.

New Frame Counselling & Psychotherapy; Counselling St Albans Hertfordshire. Therapy for anxiety, depression and relationships

New Perspective

The therapeutic relationship offers a unique experience where you are able to develop personal insight and awareness. This is facilitated by understanding how past experiences can impact the present. Understanding our patterns of thought and behaviour can lead toward lasting positive change so that you can lead a happier and more fulfilling life.

Ready to book a counselling consultation? Please enter your details below:

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The Truth about Narcissism

Still think self care is indulgent? Do you need more self care?⁠⠀
Your emotional well being depends on it.⁠⠀
Add your favourite emoji if you agree⁠⠀
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#selfcare #selfcaretips #selfcarepage #selfcareideas #selfcareeveryday #selfcareisimportant #selfcareisnotselfish #selfwork #ultimateselfcare #takecareofyou #keepwell #wellbeing #emotionalwellbeing #emotionalintelligence #therapy #therapyhelps #mentalwellbeing #resilience #counselling #psychotherapy #psychotherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
20 0
Do you tell yourself that you shouldn’t feel a certain way? ⁠⠀
I shouldn’t feel angry..⁠⠀
I shouldn’t feel anxious..⁠⠀
I shouldn’t feel hurt…⁠⠀
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That SHOULDN’T has a lot to answer for.
Our feelings are a great gateway to connecting to ourselves and become more self aware. ⁠⠀
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Do you agree? ⁠⠀
Let me know your thoughts in the comments⁠⠀
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#yourfeelingsarevalid #allthefeels #emotionalintelligence #selfawareness #resilience #authenticself #authentic #authenticity #selflove #selflovejourney #selflovetips #selflovematters #selfloveclub #selfloveadvocate #emotionalwelbeing #emotionalwellbeingmatters #youareenough #selfcare #selfcarematters #selfcarejourney #selfcareeveryday ⁠#dothework #therapistsofinstagram #counsellorsofinstagram #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
84 9
How do you say no?⁠⠀
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Struggling with saying no, I see this issue come up a lot and I’m a bit of a pro at it now after a lot of practice, but it took a long time to get there. ⁠⠀
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Sometimes, reframing the word no makes it easier to deliver your message in a softer way, that can feel less confrontational, easier to hear and much easier to say. ⠀
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All while still being true to you and maintaining your boundaries. ⁠⠀
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Do you find it difficult to say no? Let me know in the comments. ⁠⠀
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#sayingno #itsoktosayno #boundaries #sayyestoyou #healthyboundaries #relationships #healthyrelationships #toxicrelationships #relationaltrauma #emotionalhealth #emotionalwellbeing #emotionalwellbeingmatters #abusiverelationship #covertnarcississist #toxicfriends #toxicpeople #narcississtfree #traumabond #narcissist  #traumarecovery #healing #selflove #autonomy #selfvalue #selfworth #selfworthjourney #selfcompassion #selfwork #therapistsofinstagram #newframetherapy
119 3
When you’re an empath, self care can look a little different for you as you need to find ways to replenish your energy in a way that doesn’t overwhelm. ⁠⠀
Are there any other ideas that you would add to this? ⁠⠀
Drop it into the comments below to help someone else looking for ideas 💙⠀
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#selfcare #selfcaretips #selfcarepage #selfcareideas #selfcareeveryday #selfcareisimportant #selfcareisnotselfish #selfwork #ultimateselfcare #takecareofyou #keepwell #wellbeing #emotionalwellbeing #emotionalintelligence #therapy #therapyhelps #mentalwellbeing #resilience #counselling #psychotherapy #psychotherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy
60 5
We ALL have our own superpowers. ⠀
Being our authentic self is enough. ⁠⠀
Type an 💖 emoji if you agree.⁠⠀
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#superpower #authenticself #authentic #authenticity #selflove #selflovejourney #selflovetips #selflovecoach #selflovematters #selfloveclub #selfloveadvocate #emotionalwellbeing #limitingbeliefs #youareenough #selfcare #selfcarematters #selfcareeveryday #psychotherapy #psychotherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #onlinetherapist
78 10
When not addressed, the smaller relationship issues turn into bigger problems over time and resentment builds. ⁠⠀
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Waiting for things to get be at their worst means it will take a lot more to get your relationship back on track. ⁠⠀
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Don't let the small issues become the big things. ⁠⠀
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If you want some help in your relationship to break the negative cycles and reconnect you can visit the booking link in my bio where you can schedule a consultation. ⁠⠀
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#relationships #healthyrelationships #emotionalwellbeing #relationshipproblems #trust #respect #love #connection #commitment #intimacy #values #attachment #secureattachment #lovelanguages #marriage #childhoodexperiences #therapyhelps #betterrelationships #couplescounselling #relationshiptherapy #relationshipcoaching #relationshiptips #relationshiptalk #marriagecounselling #couplegoals #relationshipgoals #boundaries #healthyboundaries #therapistsofinstagram #blacktherapist
63 1
Introverts! We're nearly there, hold tight. ⁠⠀
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Some of you have already returned to school after the weirdest 6/7 months. ⠀
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It’s okay if you feel both anxious and relieved that you can get some of your own space back. ⠀
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Doesn’t mean you love your children any less. ⠀
This is not the new normal, let’s just take it one day at a time (this is also my own pep talk). ⠀
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#introvert #introvertproblems #introvertlife #introvertstruggles #introvertsbelike #empaths #empathsofinstagram #empathsbelike #backtoschool2020 #homeschoolingsucks #emotionalwellness #emotionalwellbeing #mentalhealth #therapistlife #mentalhealthmemes #mentalhealthadvocate #psychotherapist #parentsofinstagram #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
86 16
If it feels like you are mourning for somebody that you don't know personally, let me assure you that it is completely normal and that we all feel it. It's part of what makes us human. ⁠⠀
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#mourning #grief #grieving #collectivegrief #emotionaltrauma #relationaltrauma #emotionalwellness #emotionalintelligence #healing #chadwickboseman #reallifeheroes #representationmatters #griefsupport #existentialism #grievingprocess #loss #griefawareness #mentalhealth #blackmentalhealthmatters #mentalhealthawareness #weallhavementalhealth #therapistsofinstagram
71 2
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I’ve been continuing my research on anxiety recently and this book has been great for many therapeutic insights. ⠀
Excited to share what I’ve been working on behind the scenes soon.
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#anxiety #anxietyproblems #anxietythoughts #anxietysucks #overcominganxiety #challengeyourthoughts #youarenotyourthoughts #dontbelieveeverythingyouthink #anxietyrecovery #socialanxiety #mentalhealth #emotionalwellbeing #mentalhealthrecovery #selfcompassion #selfworth #selfaffirmations #copingskills #therapistsofinstagram #counsellorsofinstagram #therapybooks #mentalhealthadvocate
109 14
With everything that’s been happening recently I’ve been thinking and working a lot more with anxiety. ⠀
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Over the years what I’ve found is that the more you know about your anxiety, the physical signs, recognising your triggers, beliefs, the easier it can be to feel more in control of your anxiety and to not let it control you. ⠀
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Easier said than done, but it’s definitely possible. ⠀
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Working on something special to share with you all very soon. ⠀
Watch this space. ⠀
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#anxiety #anxietyproblems #anxietythoughts #overcominganxiety #challengeyourthoughts #youarenotyourthoughts #anxietysupport #anxietywarrior #anxietyhelp #anxietysucks #dontbelieveeverythingyouthink #calmyourmind #anxietyrecovery #socialanxiety #mentalhealth #mentalhealthrecovery #selfcompassion #selfworth #selfaffirmations #psychotherapy #psychotherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
45 6
This post reminds me of the need to stay grounded and to not allow yourself to be pulled into the chaos of others. ⠀
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Whether that's mood, energy, vibes, whatever you want to call it. ⠀
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In therapy we call it projection: when you shift blame or feelings onto others when really it’s your shit to own but you use it as a defense mechanism to preserve your ego. ⠀
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I saw another post on Insta recently which nailed it perfectly: is it my shit, or is it your shit? 😊
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#projection #protectyourpeace #ownyourshit #egowork #relationaltrauma #trauma #traumahealing #healingjourney #overcomingtrauma #generationaltrauma #empathproblems #traumainformed #traumarecovery #complextrauma #emotionalintelligence #childhoodtrauma #toxicfamily #toxicrelationships #unhealthyrelationships #healthyrelationships #emotionalwellbeing #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
200 14
I’m a therapist so of course I’m going to say therapy is how you heal emotional traumas and improve your emotional wellbeing, BUT healing can take on many forms. ⁠⠀
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It might not be the right time for you for therapy, and that’s okay. ⁠⠀
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You might not feel ready to go there just yet, or maybe you think therapy isn’t for you. ⁠⠀
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If you are in that not sure phase there are so many other ways that you start and continue the process. ⁠⠀
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You get to decide how you heal. ⁠⠀
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Note: This list is not exhaustive. ⁠⠀
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#healing #pathtohealing #healingjourney #trusttheprocess #emotionalwellbeing #resilence #buildingresilience #yourestrongerthanyouthink #selfcompassion #selflove #selflovejourney #relationaltrauma #toxicrelationships #innercritic #perfectionist #impostersyndrome #peoplepleasing #toxicfamily #overcominganxiety #empaths #therapy ⁠#therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
60 2
Although there have been (many) moments of stress (any other parents hide in the bathroom when they’ve had enough 😂😂😂🙋🏾‍♀️)
I’ve been lucky in the lockdown in that I’m mostly happy mooching about at home. ⠀
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All I need is my family, snacks, Netflix and plenty of books. ⠀
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📸 Shoutout to my hubbie and lockdown photographer for taking this pic of me cheesing in the sun. ⠀
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#quarantinestories #netflixandchill #teachersareunderrated #parentingproblems #emotionalwellbeing #mentalwellbeing #introvert #anxietyproblems #workingfromhome #homeschooling #empath #mentalhealthadvocate #mentalhealthmatters #counselling #psychotherapy #psychotherapist #therapistlife #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapistlife #therapymatters #instatherapy #instatherapist #newframetherapy #stalbans
109 13
I interrupt usual scheduling to celebrate over 2000 of you lovely lot!
Thank you for following, liking and commenting on my posts.
All the saves, all the times you repost or send it to a friend.
I see it and appreciate it 🙏🏾You can’t see it but I am actually doing a little happy dance.I’ll keep posting more of the same but I’d love to hear if there are more posts that you’d like to see here and I’ll do what I can to deliver.What do you want to see more of?Self care?Relationships?Self love?Hit me up with your suggestions
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#2kfollowers #instatherapy #counselling #psychotherapy #psychotherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #emotionalwellbeing #traumarecovery #childhoodtrauma #selfcarematters #mentalhealthadvocate #empaths #relationships #relationshiptherapy #healthyrelationships #toxicrelationships #relationaltrauma #emotionalintelligence #newframetherapy #stalbans
75 25
What is the point in journaling?⠀
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There are so many benefits to journaling, it’s a great tool for helping with anxiety and when you combine it with a daily gratitude practice, scientific research suggests it can help you to experience more positive emotions and improve your emotional wellbeing. ⠀
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If you’d like to try it but not sure where to start, you can use this simple sentence starter to write down 3 things you are grateful for. ⠀
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Today I am grateful for....⠀
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You can start with your 3 things for a week and see how that feels ⠀
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Do you already practice journaling? ⠀
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Add your favourite journal prompts below to help someone else who might need some further ideas 💙⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⠀
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#journalinspiration #journalprompts #creativejournaling #journalingcommunity #journalideas #journallove #creativejournal #gratitudepractice #selfreflective #selflove #selfloveclub #selfvalidation #selfawareness #mindfulness #selfreflection #knowthyself #selfwork #emotionalwellbeing #anxietytips #anxietyhelp #overcominganxiety #emotionalintelligence #selfcareis #selfcarematters #buildingresilience #therapistsofinstagram #counsellorsofinstagram
41 3
WHY PEOPLE FIND IT HARD TO ACCEPT YOUR BOUNDARIES ⠀
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Do you ever feel like you try to set boundaries but it feels really uncomfortable or you feel like you are not listened to? ⠀
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This might be why. ⠀
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Do any of these points resonate with you? ⠀
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Let me know in the comments⠀
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#boundaries #healthyboundaries #settingboundaries #setboundaries #relationships #healthyrelationships #toxicrelationships #relationaltrauma #complextrauma #redflags #emotionalhealth #emotionalwellbeing #peoplepleasing
#peoplepleaser #toxicfriends #toxicpeople #narcississtfree #traumabond #narcissist  #traumarecovery #healing #selfvalue #selfworth #selfcompassion #selfwork⠀
#therapistsofinstagram #counsellorsofinstagram #therapist #blacktherapist #newframetherapy
63 9
Hi 👋🏾 just a friendly reminder that Black Lives Still Matter.
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📸 credit: This dope pic is an actual cookie made by @cakesbyjules_ @doughp.girl
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#noapologies #empathsstandup #allysstandup #silenceisviolence #selfacceptance #selfworth #selflove #endracism #blackmentalhealthmatters #mentalhealthawareness #weallhavementalhealth #emotionalhealth #blacktherapist #therapyforblackgirls #emotionalwellbeing #traumahealing #traumarecovery #generationaltrauma #generationalhealing #therapistsofinstagram #counsellorsofinstagram
245 16
4 WAYS TO IMPROVE LISTENING TO YOUR SPOUSE⁠⠀
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Communication is often one of the most common challenges that couples say negatively impacts their relationship.⁠⠀
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If you’re distracted when you’re trying to talk about something emotive, it won’t go down well. ⁠⠀
It looks like you’re uninterested or not invested in the conversation and will immediately trigger a negative response. ⁠⠀
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Just changing your body language, focus and the language you use can make a huge difference in actually being heard. ⁠⠀
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Tip 1. Open Body Language ⁠⠀
Tip 2. Maintain Eye Contact⁠⠀
Tip 3. Remove Distractions⁠⠀
Tip 4. Ask Clarifying Questions⁠⠀
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These 4 simple tips can help to improve the way that you communicate with your spouse. ⁠⠀
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Give it a try this week and see if you can notice the difference ⁠⠀
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#relationships #healthyrelationships #trust #love #connection #commitment #intimacy #values #attachment #secureattachment #lovelanguages #marriage #childhoodexperiences #couplescounselling #relationshiptherapy #relationshipcoaching #relationshiptips #relationshiptalk #marriagecounselling #couplegoals #relationshipgoals #boundaries #healthyboundaries #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #newframetherapy #stalbans
70 6
When you think a post is going to share something deep and meaningful, but really it's just about garlic bread. ⁠⠀
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#wednesdayfeels #midweekvibes #midweekmotivation #justjokes #counselling #psychotherapy #psychotherapist #relationshiptherapy #relationshiptherapist #couplestherapy #couplescounselling #relationshipsbelike #relationshipproblems #relationshipcoaching #attachment #attachmentissues #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
210 33
SETTING BOUNDARIES CAN LOOK LIKE⁠⠀
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Setting boundaries can look like honouring what you need and protecting your peace. ⁠⠀
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You are allowed to want your space and set limitations on how accessible you are 💖💙⠀
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#boundaries #healthyboundaries #settingboundaries #relationships #healthyrelationships #toxicrelationships #overwhelm #relationaltrauma #complextrauma #redflags #emotionalhealth #emotionalwellbeing #abusiverelationship #covertnarcississist #toxicfriends #toxicpeople #narcississtfree #traumabond #narcissist  #traumarecovery #healing #respect #autonomy #selfvalue #selfworth #selfcare #selfcompassion #selfwork #therapistsofinstagram #counsellorsofinstagram
267 10
Starting therapy can be the hardest part, but aside from showing up every week for your session, it can be equally valuable to process your feelings in between the sessions to get the most out of your experience. ⁠⠀
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If you are in therapy or you're thinking about it, these are just a few suggestions that can help. ⁠⠀
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I still have a few client spaces available, so if you've reached a point of feeling ⁠⠀
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➡️ Overwhelmed ⁠⠀
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➡️ Stressed⁠⠀
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➡️ Anxious ⁠⠀
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➡️ Negative thinking is getting in the way ⁠⠀
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➡️ Your inner critic is in overdrive⁠⠀
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💙 I can help. ⁠⠀
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You can get in touch to book an online consultation with me. ⁠⠀Visit the booking button in my bio to see my availability and book an online therapy session. ⁠⠀
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#therapy #therapyhelps #therapyheals #therapyworks #therapyisselfcare #ultimateselfcare #selfcarematters #selfcompassion #selfwork #emotionalhealth ##selfcompassion #grounding #anxietyrecovery #traumahealing #buildingresilience #perfectionistproblems #impostersyndrome #anxietysupport #mentalhealth #emotionalwellbeing #trusttheprocess #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
60 2
SIGNS OF MANIPULATION⁠⠀
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Toxic people who are manipulative are experts at making you feel as though you are the one with the problem when you are simply calling out their BS. ⁠⠀
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They can be very controlling during times of conflict, by trying to dictate the way that you express yourself and then invalidate your feelings when you do.⁠⠀
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Toxic people do not want to hear you try to set boundaries or express your viewpoint if it doesn’t fit in with their own agenda.Is there anything else that you would add to this?
Let me know in the comments
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#narcissism #narcissist #narcissisticabuse #narcissistabuse #npdsurvivor #npdawareness #narcissisticabuserecovery #traumabonding #gaslighting #gaslightingawareness #tonepolicing #abuseawareness #lovebombing #covertabuse #toxicrelationships #toxicfamily #relationaltrauma #traumatherapy #emotionalabuse #traumarecovery #traumahealing #empaths #violenceagainstwomen #narcawareness #narcopath #narcissisticparent #narcissisticmother #newframetherapy #therapistsofinstagram #counsellorsofinstagram
327 8
Do you have a daily mantra that protects your peace and emotional wellbeing? ⠀
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Protecting your peace can also look like making yourself unavailable to what is toxic. ⠀
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Add an emoji if you agree.⠀
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#protectyourpeace #protectyourenergy #empaths #empathsbelike #toxicenergy #empathsofinstagram #emotionalwellbeing #heathyrelationships #boundaries #healthyboundaries #setboundaries #selfesteem #selfesteemboost #knowyourworth #emotionalintelligence #selfawareness #selfawarenessjourney #traumahealing #peoplepleasing #impostersyndrome #innercritic #selfcompassion #selfwork #selfcarematters #therapistsofinstagram #blacktherapist #counsellorsofinstagram #onlinetherapist
125 24
SIGNS YOU ARE ON THE PATH TO HEALING⁠⠀
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Putting the work into healing and self discovery can be an empowering and rewarding journey. ⠀
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We can have high expectations of what the journey should look like, maybe you haven’t reached as far as you wanted to, it takes as long as it takes which in itself is part of the process. ⁠⠀
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Reflecting on how far you’ve come and the changes you've made is a valuable part of the process. ⁠⠀
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#healing #pathtohealing #healingjourney #trusttheprocess #emotionalwellbeing #resilence #yourestrongerthanyouthink #empath #empathjourney #relationaltrauma #trauma #traumahealing #overcomingtrauma #generationaltrauma #traumainformed #traumarecovery #complextrauma #childhoodtrauma #toxicfamily #toxicrelationships #unhealthyrelationships #healthyrelationships #emotionaldysregulation #emotionalwellbeing #emotionalintelligence #emotionalliteracy #selfawareness #selfwork #therapistsofinstagram #counsellorsofinstagram #newframetherapy
92 5
I don’t usually read autobiographies, at least I haven't in years but I received this book as a Mother Day Present and what a gift it was. ⁠⠀
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I loved reading about Michelle Obama’s authentic journey as a successful and inspiring black woman, it encouraged me to think about my own personal story (of course, I’m a therapist so I’m always thinking about the process).⁠⠀
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*side note* I’m channeling holiday vibes from last summer 😎⠀
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If you haven’t had a chance to read it yet, this is a good one to add to your list. ⁠⠀
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If you have read it, what did you think? ⁠⠀
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#becoming #michelleobama #autobiography #holidayread #authenticity #authenticself #selfawareness #selfawarenessjourney #selfreflection #innerwork #selfacceptance #selflove #selflovejourney #selfwork #trusttheprocess #emotionalintelligence #emotionalwellbeing #therapist #therapistlife #therapistsofinstagram #counsellorsofinstagram
60 6
5 SIGNS OF RELATIONAL TRAUMA⁠
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**Trigger Warning**⁠
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I wanted to add a trigger warning to this post so that you can be mindful of what comes up for you if you have never considered any of these to be a trauma response.⁠We can normalise what has happened to us because it's "not that bad"  or "other people have had it worse".⁠Normalising can be a way of protecting or distancing yourself from emotional pain.Tag or send this to someone who needs to see this.
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176 13
This one made me laugh because I so get it. ⁠⠀
Anyone else?⁠⠀
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#anxiety #anxietyproblems #anxietythoughts #overcominganxiety #challengeyourthoughts #youarenotyourthoughts #innercritic #quarantineproblems #dontbelieveeverythingyouthink #anxietyrecovery #socialanxiety #mentalhealth #mentalhealthrecovery #selfcompassion #selfworth #selfaffirmations #anxietymemes #anxietysucks #therapistmemes #psychotherapy #psychotherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
98 21
Here's the thing... ⁠⠀
you can come from a family who loves you and still be suffering from the impact of transgenerational trauma or ineffective parenting. ⁠⠀
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Families are complicated. ⁠⠀
We can have a loving family, loving parents and still feel as though we didn’t get what we needed in our childhood. ⁠⠀
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Acknowledging that you didn’t quite get what you needed in the way that you needed it doesn’t mean that you love your family any less, or you’re ungrateful or that you don’t appreciate all of the ways your family did love you. ⁠⠀
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This isn’t about blame or not taking responsibility for our own lives in adulthood, but it does help us to understand ourselves and our experiences better 💙💙💙⠀
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#relationaltrauma #trauma #traumahealing #overcomingtrauma #generationaltrauma #traumainformed #traumarecovery #complextrauma #childhoodtrauma #toxicfamily #toxicrelationships #unhealthyrelationships #healthyrelationships #emotionaldysregulation #familydynamics #peoplepleaser #emotionalwellbeing #counselling #resilience #buildingresilience #psychotherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
102 7
In case like me, you needed to see this today. ⁠⠀
Making a decision in the face of uncertainty is scary AF. ⠀
We can’t predict the future but we can try to make the best decision we can based on what we know now. ⠀
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What’s your experience of making decisions? ⠀
Do you find it easy or hard? ⠀
Let me know in the comments.⠀
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#decisionsdecisions #lifechoices #mistakesarelessons #liveandlearn #perfectionist #giftsofimperfection #perfectionistproblems #lifelessons #overcomeobstacles #overthinking #emotionalwellbeing #resilience #buildingresilience #yougotthis #selfcompassion #selfwork #innercritic #blacktherapist #therapy #therapistsofinstagram #counsellorsofinstagram #newframetherapy
91 7
I can't believe it's been four months since I last saw clients in my therapy room! ⁠⠀
(This is an old pic as I've made some updates since).⁠⠀
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I think on some level before the lockdown began, I knew it was coming and that it was going to be for a long time as I took the plants with me!⁠⠀
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I'll be back there very soon, but to be honest I don't want the headache of writing procedures and safety plans so I'll be sticking to working remotely until we're no longer super paranoid if somebody coughs or sneezes. ⁠⠀
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I'm still busy working online, which in the beginning I wasn't crazy about but what me and and my clients have noticed is that once you get going, you stop noticing and it becomes the norm. ⁠⠀
I'll definitely continue working online even when things get back to whatever the new normal looks like. ⁠⠀
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In the meantime, you can schedule an online appointment with me by visiting the booking link in my bio. ⁠⠀
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⭐️To book my special offer Therapy for Black Girls you can contact me directly for more information.⭐️⁠⠀
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#onlinetherapy #onlinetherapist #onlinecounselling #therapist #supportsmallbusiness #workingonline #therapistlife #workfromanywhere #workingfromhome #relationships #anxiety #trauma #mentalhealthmatters #relationshiptherapy #therapyforblackgirls #blacklivesstillmatter #therapistsofinstagram #counsellorsofinstagram #psychotherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
60 2
Low self esteem can be silent creeper. ⠀
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You might not even realise that your tendency to people please is in overdrive. ⠀
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Or that that inner critic that tells you you’re not doing enough is getting louder and more frequent.
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Sometimes we need that reminder that we’re doing okay and we are enough. ⠀
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The same way we root for our friends, we have to do that for ourselves too. ⠀
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Making that conscious effort to self validate and acknowledge your wins is why I created The Self Esteem Workbook. ⠀
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It’s a reminder to love and appreciate yourself, that you are good enough and you are more of a badass than you give yourself credit for. ⠀
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VISIT THE LINK IN BIO where you can still get your discounted copy when you refer a friend. ⠀
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#selfesteemboost #selflove #selflovejourney #celebrateyourwins #personaldevelopment #empaths #innercritic #selfcritic #getoutofyourownway #whatisyourwhy #selfsabotage #dontbelieveeverythingyouthink #emotionalwellbeing #youarenotyourthoughts #anxiety #perfectionism #impostersyndrome #anxietyproblems #anxietyrecovery #selfworth #selfvalidation #selfwork #therapist #blacktherapist #therapistsofinstagram #counsellorsofinstagram
67 5
It’s important to me that mental health is accessible and as well as having meetings with various people and looking at organisations, I wanted to see what I could do specifically to offer further support to black women in our communities.I am excited to offer my wellbeing package of 6x50 minute weekly therapy sessions at a significantly reduced fee of £180.
This is a 50% saving of my current fee.As it is significantly reduced this is a limited offer subject to terms and conditions.Tell a friend, share and let’s create more spaces for inclusion and healing 🙏🏽Send me a DM if you’d like more information.
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#blacklivesstillmatter #iseeyou #therapyforblackgirls #therapyforblackwomen #therapy #mentalhealthawareness #amplifymelanatedvoices #amplifyblackvoices #blacktherapist #emotionalhealth #therapistsofinstagram #counsellorsofinstagram
68 8
Low self esteem doesn’t always have to mean that you experience self loathing. ⁠⠀
It can also be in those quiet ways that prevents us from speaking up or making ourselves visible. ⁠⠀
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It can mean that you listen to others more than you listen to yourself. ⁠⠀
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It can mean seeing the best in those around you, but not giving yourself the same level of acknowledgement or compassion. ⁠⠀
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It can be the subtlety of staying small, or being scared to step out of your comfort zone and truly appreciating your positive qualities. ⁠⠀
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It can mean a lack of self belief and thinking everybody else has it figured out, except for you. ⁠⠀
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I’m a huge believer in celebrating your wins, which is why I created The Self Esteem Workbook, a reflective mini workbook that focuses on your individual qualities.⁠⠀
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It’s a lovely self esteem boost that reminds you of your personal achievements, positive qualities and doing more of what makes you happy.
It also includes positive affirmations that you can use when you are feeling less than. ⁠⠀
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If that sounds like something you can relate to, you can purchase your copy for less than a cup of coffee via ➡️the link in bio⬅️⁠💫For a limited time there is also a 20% discount if you refer a friend 💫Tag someone who needs to see this.
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#selfesteem #selfesteemboost #selflove #selfloveadvocate #selfloveclub #selflovejourney #selfesteemmatters #selfaffirmation #selfconfident #selfacceptance #selfvalidation #selfvalue #youareworthy #selfcarematters #selfcareroutine #therapyisselfcare #selfawareness #selfwork #selfworth #peoplepleaser #innercritic #impostersyndrome #emotionalwellbeing #emotionalintelligence #therapistsofinstagram #counsellorsofinstagram #blacktherapist #newframetherapy
79 2
Drumroll 🥁⠀
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And the winner is.....@patternsandtriggers🎉🎉🎉⠀
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Congratulations! You’ll be getting a DM from me to arrange where to send your PDF. ⠀
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Thank you to everyone who entered, what a fantastic response! ⠀
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It was my first give away so I wasn’t sure what to expect. Who knew Insta could be so much fun 🤗⠀
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This won’t be my last giveaway, so keep your eyes peeled for more 👀⠀
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Have a blessed day 💫⠀
35 6
When it comes to self care, self awareness and prevention is better than cure. ⠀
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These are just some of the signs that you can begin to notice when you are approaching burnout. ⠀
It can be difficult to identify when we are in it, mostly because we are just trying to get through another day. ⠀
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Can you relate? ⠀
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#selfcareeveryday #selfcaretips #selfcareisntselfish #emotionalwellbeing #empathproblems #therapyisselfcare #selfcaretips #selfcarepage #selfcareideas #selfcareeveryday #selfcareisimportant #selfcareisnotselfish #selfwork #ultimateselfcare #takecareofyou #wellbeing #emotionalwellbeing #emotionalintelligence #therapyhelps #mentalwellbeing #resilience #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
57 3
There's nothing like being in nature and breathing in fresh country air.⠀
Stepping into the weekend with open arms and a cheesy smile 😬
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On another note, I’m still running my give away to receive a PDF copy of The Self Esteem Workbook 💫⠀
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It’s a mini self reflective workbook to give you a self esteem boost (low self esteem is not required). ⠀
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Check out my earlier posts to find out how to enter.
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Competition closes at midnight on Monday, I’ll announce the winner on Tuesday. ⠀
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⁠#giveaway #freebie #journal #selfesteemboost #mentalwellbeing #emotionalwellbeing #emotionallypresent #selfawareness #selfworth #emotionalintelligence #selfesteem #selflove #selfhealingjourney #selfhealing #selflovemovement #youareenough #selfawarenessjourney #peoplepleasing #impostersydrome #personalgrowthjourney #selfhelptools #therapist #therapistsofinstagram #counsellorsofinstagram #newframetherapy
82 16
The negative impact of venting to the wrong people about your relationship. ⁠⠀In my latest blog I tell you who the best person is to talk to about your relationship issues. ⁠⠀
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You can read it by visiting the link in my bio. ⠀
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If you want some help with your relationship, why not get in touch. ⠀
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You can use the booking button in my bio to book your free telephone couples consultation or go straight ahead and book your online appointment. (UK only)⠀
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#relationships #healthyrelationships #trust #respect #love #connection #commitment #intimacy #values #attachment #secureattachment #lovelanguages #marriage #childhoodexperiences #therapyhelps #couplescounselling #relationshiptherapy #relationshipcoaching #relationshiptips #relationshiptalk #marriagecounselling #couplegoals #relationshipgoals #boundaries #healthyboundaries #onlinetherapy #stalbans #stalbanslife #stalbansmums #newframetherapy
43 3
⁠⠀
GIVE AWAY TIME ⁠⠀
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It’s my very first giveaway 🎉🎉🎉 🥳⠀
You can win my Self Esteem Workbook. ⁠⠀
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It’s a self reflective mini workbook that I use with clients as a lovely self esteem boost.⁠⠀
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It helps you to recognise your personal strengths, achievements, includes positive affirmations and acknowledging the things that make it wonderful to be you. ⁠⠀
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Perfect if you tend to minimise your achievements and imposter syndrome and people pleasing is your usual default.⁠⠀
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The winner will receive a PDF copy of The Self Esteem Workbook and guidance on how to complete the exercises. ⁠⠀
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To enter, tag a friend individually in the comments of this post. ⁠⠀
You both need to be following this account when the winner is selected on Tuesday 14th July. ⁠⠀
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And that’s it! ⁠⠀
You can enter as many times as you like. ⁠⠀
Happy tagging and good luck. ⁠⠀
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#giveaway #freebie #competitiontime #freegiveaway #freegiveawayalert #mentalwellbeing #emotionalwellbeing #emotionallypresent #selfawareness #selfworth #emotionalintelligence #selfesteem #mindfuljournal #selfdevelopment #selfesteemboost #selflove #selfhealingjourney #selfhealing #selflovemovement #youareenough #selfawarenessjourney #peoplepleasing #impostersydrome #personalgrowthjourney #selfhelptools #therapist #therapistsofinstagram #counsellorsofinstagram
41 63
There's more behind the reasons that you vent about your relationships. ⁠⠀
You can read my latest blog in full by visiting the link in my bio. ⁠⠀
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#relationshipblog #newblog #blogpost #relationships #healthyrelationships #trust #respect #love #connection #commitment #intimacy #values #attachment #secureattachment #lovelanguages #marriage #childhoodexperiences #therapyhelps #couplescounselling #relationshiptherapy #relationshipcoaching #relationshiptips #relationshiptalk #marriagecounselling #couplegoals⁠ #relationshipgoals #boundaries #healthyboundaries #counsellorsofinstagram #therapistsofinstagram
47 1
NEW BLOG POST⁠
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Why Venting Hurts Your Relationship⁠⠀
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In my latest blog I take a look at the implications of venting about your relationship and the impact of consistently speaking negatively about your spouse. ⁠⠀
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Of course, there are times when it's appropriate to speak up, but it's not always appropriate and it's not always the best way to resolve things in your relationship.⁠⠀
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To read the blog in full, you can visit the link in my bio.⁠⠀
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#newblogpost #relationships #healthyrelationships #trust #respect #love #connection #commitment #intimacy #values #attachment #secureattachment #lovelanguages #marriage #childhoodexperiences #therapyhelps #couplescounselling #relationshiptherapy #relationshipcoaching #relationshiptips #relationshiptalk #marriagecounselling #couplegoals⁠ #relationshipgoals #boundaries #healthyboundaries #therapistsofinstagram #counsellorsofinstagram
34 5
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HOW WE DISHONOUR OUR OWN BOUNDARIES ⠀
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Are you doing yourself a disservice when it comes to establishing boundaries?⠀
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You can want to have better boundaries but you may find that you’re getting in your own way. ⠀
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It can be really difficult to set boundaries with others when you don’t have healthy boundaries for yourself. ⠀
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#boundaries #healthyboundaries #settingboundaries #setboundaries #boundariesareselfcare #relationships #healthyrelationships #toxicrelationships #relationaltrauma #emotionalhealth #emotionalwellbeing #abusiverelationship #covertnarcississist #toxicfriends #toxicpeople #narcississtfree #traumabond #narcissist  #traumarecovery #healing #selfworth #selfcompassion #selfwork #therapistsofinstagram #counsellorsofinstagram #blacktherapist #therapymatters #instatherapy #newframetherapy #stalbans
61 4
JOURNALING BENEFITS⠀
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Some people find it really challenging to start off with a blank journal.
It can be difficult to know where to start if you’ve never journalled before and you’re not used to it. ⁠⠀
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Journaling has a lot of benefits similar to therapy in that it allows you to have space to clarify your thoughts and is a healthy outlet to express yourself without the fear of judgement or getting it wrong. ⁠⠀
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The beauty of it is there is no wrong way to do it, it’s your own space to use as you please. ⠀
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You can use prompts to identify how you’re feeling, or use it as a gratitude practice, which also helps with anxiety and depression. ⁠⠀
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If the written word is not your thing you can be creative and doodle, or draw, it’s yours to use in any way that’s helpful to you. ⁠⠀
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I would love to give myself more time to journal but it isn’t a routine I’ve managed to get into my daily practice just yet. ⁠⠀
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What about you, do you like to journal? Let me know in the comments. ⁠⠀
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#journalinspiration #journalprompts #creativejournaling #journalingcommunity #journalideas #journallove #creativejournal #gratitudepractice #selfreflective #selfawareness #selfwork #emotionalwellbeing #anxietytips #anxietyhelp #overcominganxiety #emotionalintelligence #psychotherapy #therapistsofinstagram #counsellorsofinstagram #findatherapist #therapist #blacktherapist #instatherapy #newframetherapy #stalbans
37 6
THE RELATIONAL IMPACT OF TRAUMAWhen we experience relational trauma, it impacts our sense of self and the way that we view relationships.
This is not an exhaustive list as there is only so much that can fit into an Insta post.⠀
Is there anything else that you would add?
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#therapy #therapyhelps #talktherapy #seekhelp #trauma #ptsd #cptsd #copingmechanism #copingskills #unhealthyrelationships #healthyrelationships #toxicrelationships #healingtrauma #narcissistabuse #gaslighting #childhoodtrauma #hiddenabuse #therapymatters #relationaltrauma #traumatherapy #traumarecovery #traumasurvivor #traumabond #attachment #dontsufferinsilence #emotionalwellbeing #therapistsofinstagram #counsellorsofinstagram #newframetherapy
57 2
You have to get those moments of solitude where you can.
Those final moments of peace are bliss, even if you look a bit weird sitting in the car, it’s totally worth it. If you know, you know.⠀
Anybody else? ⁠⠀
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#selfcare #weirdhabits #stayweird #authenticself #selfcareideas #selfcareeveryday #empath #empathsbelike #ifyouknowyouknow #selfcareisimportant #selfcareisnotselfish #selfwork #ultimateselfcare #takecareofyou #wellbeing #emotionalwellbeing #emotionalintelligence #therapy #therapyhelps #mentalwellbeing #resilience #therapist #therapy #blacktherapist #therapistsofinstagram #counsellorsofinstagram #findatherapist #instatherapy #newframetherapy #stalbans
93 19
THE 5 LOVE LANGUAGESThis is a concept and well known book by Gary Chapman and can be a fun lighthearted way to bring back the emotional connection in relationships.
At times relationship therapy can feel quite intense so I like to mix it up and bring some fun back into the room because working on your relationship shouldn’t be all doom and gloom.
When working with couples I give out handouts of practical suggestions so there’s no excuse to get stuck on what to do.
The languages are:
Quality Time - Quality time without distractions or feeling rushed.Words of Affirmation - Offering your partner words of value and appreciation.Acts of Service - Giving practical help.
Physical Touch - The power of skin to skin connection, not limited to only sex.Receiving Gifts - Receiving well thought out gifts.What is particularly useful about this is that often we give love in a way that we want to receive love. But this isn’t necessarily the way that your spouse receives love.
So you buying them a gift when their primary love language is physical touch is going to miss the mark.
When you know more about your partner's needs, it’s easier for you to meet those needs and have a deeper connection.
My love language is quality time.
Do you know your love language?
Let me know in the comments. ⬇️⬇️⬇️⬇️⬇️⬇️
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.#relationships #healthyrelationships #trust #respect #love #connection #commitment #intimacy #values #attachment #secureattachment #lovelanguages #marriage #childhoodexperiences #therapyhelps #couplescounselling #relationshiptherapy #relationshipcoaching #relationshiptips #relationshiptalk #marriagecounselling #couplegoals #relationshipgoals #boundaries #healthyboundaries #therapistsofinstagram #counsellorsofinstagram #stalbans
39 10
BREAKING GENERATIONAL TRAUMA ⠀
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We carry the traumas from the generations before us.
Sometimes we continue harmful patterns if we are not modelled healthy relationships or good coping skills.⠀
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Other times we become aware of the limitations of our family histories and try to make changes to break our generational trauma and start the path of healing. ⠀
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I don’t know about you, but knowing that healing can also be passed down brings me hope and reminds me why I love what I do 💙⠀
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