Autumn

As the nights seem to start earlier and some of the days can feel a little cooler, how

does this effect your mood and energy? Why do some people feel less energetic or less motivated to do things that they would generally enjoy?

Our bodies produce more melatonin when it is dark, and this can lead to tiredness and fatigue. When we are tired, it is much more difficult to concentrate, focus and stay motivated.

This is the time to focus on our self-care. I have found that self-care is often something that clients struggle to realise the importance of. Is it a 'guilty pleasure' that makes people think that they are not deserving of treating themselves as they might a 'good friend'?

What can we do to increase self-care?
Practice finding three ways of incorporating more care into your day, by making conscious decisions, and allowing yourself to accept these ways graciously, so not to offend the person offering this. They can be large, or small, shared or alone, and the only requirement is that you acknowledge, recognise and accept it:

• Swap a usual mindless tv show after work for picking up a guitar, or a paintbrush and allow your artistic side to rise for a little while.
• As you walk past your dog or cat, make the decision to sit a while, look into their eyes, tell them about your day, stroke them and notice how they react, and how it makes you feel as you connect.
• Go for a walk and notice your surroundings, or listen to your favourite music, a podcast, or use the time to connect with a friend you are always saying "lets catch up soon!" that time is now.
• Make yourself a cuppa and allow yourself to sit and really taste it; feel the temperature of the cup, smell the scent, close your eyes and allow your facial muscles to relax as you breath in...and out...and enjoy!
• Choose those bright, colourful socks, even better if they are fluffy! Only you will know that you have chosen to make a move towards being a better friend to yourself, because I give you permission because you deserve it!

Continuous Development

Did you know that registered Counsellors and Psychotherapists have a requirement to continue development learning every year in order to belong to a professional association? In addition to this, therapists are also required to have Supervision with peers and qualified counsellors to reflect, look for areas of improvement and gain support, so that we can be the best version of ourselves in our practice.

No two clients are the same, and the bigger the therapeutic toolbox we have, the more knowledge and skills we have to help unpack, review and support our clients.

I am proud to let you know that in addition to regular professional development I have recently qualified in two longer term achievements:

Certificate of Clinical Hypnotherapy - I have been interested in the unconscious mind for many decades and I have thoroughly enjoyed this training, practicals and seeing the effects and outcomes of hypnotherapy. With thanks to my 'volunteers' the practice and feedback has been invaluable, and I am excited to offer clinical hypnotherapy to eligible clients for relaxation, motivation, self-esteem and confidence. I continue to work and learn in this field to develop, and to be able to address more complex issues such as phobias, pain management and addiction in coming months.

Some clients like to have a 'top up' session, if they are experiencing poorer sleep, or are going through a stressful time and require support with relaxation. Some people may need a little extra 'edge' for confidence before a big event.

For existing clients, if you would like to add this onto your session, let me know in advance and I will extend your appointment. Contact me for further details.

Dialectical Behaviour Therapy (DBT) - sometimes, clients and themes inspire a curiosity as to how I can support them better. Despite being remote and online, I learned from the best, the person who developed DBT, Marsha Lineham.

What a fabulous experience this was, learning how to support people with ways to live in the moment, develop healthy ways to cope with stress, regulate their emotions, and improve their relationships with others.

DBT was originally created to support people with mood disorders such as Borderline Personality Disorder, in addition to this, through evidence-based research, it has been found to be extremely beneficial with people experiencing depression, anxiety, eating disorders, substance abuse and mental illness.

Time to reconnect?

Have you ever changed your routine, gone to a different person for a service, such as a hairdresser, car mechanic, a vet or even a gym? What if you then decide that maybe you might like to see the original service provider because their times, fees, location, or personality actually suited you better? What if you haven't had time to fit 'that thing' in for a while and you think that it has been too long?

It can be scary to reconnect, because you may have a feeling that you have 'been unfaithful'/'void a warranty' or you could be worried that may have 'burned that bridge' and can't go back. Ever felt like this?

Therapy isn't like that. It is great to try different modalities to 'mix things up' and find good or better fits to support you. As therapists, we might offer suggestions of other modalities, or therapists to try. We may even refer you to people who may be able to offer a service that we don't specialise in, such as family therapy, nutrition, psychology, occupational therapy etc. This can be development independantly with other therapists or we can work in a complimentary capacity and concentrate in other areas for psychotherapy or counselling. 

The most important thing, is that you are continuing to try to be the best version of you. Some people come to therapy, weekly, bi-weekly, monthly, or periodically, as they feel they would like to connect, gain awareness, or problem-solve through different stages and periods in their life.

If it have been some time since you have reached out, and you are wanting to reconnect, contact me to arrange a free 15 minute informal chat.

Louise Jardine Compass Counselling & Psychotherapy