© 2019 Counselling with Caroline

Tel: 07804 607283

Resources

 
Useful Links

Breathing Space - 0800 83 85 87

A free, confidential, phone service for anyone in Scotland experiencing low mood, depression or anxiety.

 

Anxiety UK - Text Service: 07537 416 905, Infoline: 08444 775 774

They work to relieve and support those living with anxiety and anxiety-based depression by providing information, support and understanding via an extensive range of services.

Cruse - 0845 600 2227

Cruse Bereavement Care Scotland (CBCS) exists to promote the well-being of bereaved people in Scotland.

Samaritans - 116 123 (UK)

A free help line for anyone who needs to talk.

LGBT Foundation - 0345 3 30 30 30

LGBT Foundation, formerly known as The Lesbian & Gay Foundation (The LGF), is a national charity delivering a wide range of services to lesbian, gay and bisexual and trans (LGBT) communities.

WRASAC - 0300 365 200, (08088 01 03 02 6pm-12am)

They support women, children and young people affected by all forms of sexual abuse and exploitation.

 
Recommended Reading

Counselling for Toads - Robert de Board

A lovely book where Toad of Toad Hall goes for Transactional Analysis counselling.  Easy to read and gives a clear insight in to his relationships and how his counselling process develops.

Women Who Love Too Much - Robin Norwood

Although of it's time, the cases give great insight in to how women find themselves in relationships that are co-dependent.

Dibs: In Search of Self - Virginia Axline

A counselling classic.  An account of a young boy in play therapy.

When Nietzsche Wept - Irvin Yalom

This is the story between Nietzsche and his therapist and how his therapist grows and changes as a result of the relationship.  This is one of my favourite books and when I met the author, I told him so!

The Emotionally Abused Woman: Overcoming destructive patterns and reclaiming yourself - Beverly Engel

All of Beverly's books are powerful and insightful.  After reading this book, I wrote the author in thanks.

The Body Keeps the Score: Mind, Brain and Body in the transformation of trauma - Bessel Van Der Kolk

An amazing look at the science and practice of working with trauma.  Written by one of the leader's in trauma treatment, this book is easy to read and inspiring for recovery.  I have undertaken training with Bessel and find him to be full of knowledge and insight.

 
Helpful Tips

Moving

 

Movement is the language of our bodies.  It is how we express ourselves.  Many of us repeat the same movements over and over, holding ourselves in fixed positions.  Changing our automatic movements can have a profound impact on our relationship with ourselves as we break learned patterns of holding emotions in our body.

1. Would you prefer to lie down, be seated         or stand?

2. Close your eyes.

3. Scan your body for any tension.

4. From head to toe, go through your body         and move it.

5. If you notice an  impulse to move, you can       follow it.

6. Explore different ways to move your body       parts, different speeds, directions, on the         ground, through the space.

Journalling

 

Consider keeping a journal.  This would be for your eyes only and so the freedom is yours to express yourself without judgement.  Writing is therapeutic and research shows that keeping a journal has a positive impact on wellbeing and recovery.

Treat yourself

Dundee has so many sights and activities to explore.  Give yourself permission to take time for yourself to explore what interests or activities appeal to you.

Or do you need rest and stillness?

Connecting with your heart

Our hearts nourish themselves first before they attend to the rest of our bodies.  They also need a balance between rest and activity.

Close your eyes, if comfortable 

  1. Take a slow deep breath through your nose.

  2. Sense your lungs expanding

  3. Pause

  4. Exhale even slower, feeling your breath as it blows over your bottom lip, sensing your lungs contracting.

  5. Place a hand over your heart and find it's pulsation.

  6. Discover which hand you prefer to hold your heart with.

  7. With your opposite hand, make a fist and pulse it in rhythm with your heart.

  8. If you notice your beat feels fast, offer some conscious breath to soothe and slow it down.

  9. Imagine breathing into your hands, sending breath to them.

To ground yourself

 

  1. Take your shoes and socks off (if you can).

  2. Stand up, barefoot, with your feet hip width apart.

  3. Close your eyes, if comfortable.

  4. Turn your attention to your feet.

  5. Can you notice where your weight falls?  Is it to the balls of your feet, your heels, inside or outer side of your feet?

  6. With soft knees, move from hip to hip, noticing the sensation of your weight shifting from one side to the other.

  7. Do this slowly, try to notice your tipping point as your weight leaves your sense of centre.

  8. Sense your feet pushing into the ground and the support you receive from the ground as it holds you up.

  9. Turn your attention to your breathing.