Resources

 
Useful Links

Breathing Space - 0800 83 85 87

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

Beat - 0808 801 0677

National Eating Disorder Charity

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

Women Who Run with the Wolves - Clarissa Pinkola-Estes

A guide for those who are ready to open to story, to the language of the unconscious and who recognise the wild woman archetype.

This is Woman's Work - Dominique Christina

An awakening prose and invitation to embark on your own archetypal explorations.

Wild Mind - Bill Plotkin

An exploration of what it means to be human in a more than human world.

Mythos - Stephen Fry

A re-imagining of Greek mythology.

Goddesses in Everywoman - Jean Shinoda Boden

An exploration of the Greek Goddesses and how they manifest in our lives.  I have attended an intimate workshop with Jean.  She is an inspiration.

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 insightful.

 
Helpful Tips

Conscious Rest

Many of us don't honour our need for rest and restoration.  Through this practice, we allow ourselves to take the rest we need without taking a nap.  This can leave us feeling refreshed or reveal our deep level fatigue.

  • Go to a space you won't be disturbed.

  • Take a blanket with you if you like to be cosy.

  • Lie on your back on the ground with your knees bent and both feet flat on the ground and your arms at your sides.

  • Close your eyes and allow your muscles to soften and melt into the ground.

  • Let mother earth hold you.

  • Take 5-10 minutes before gently coming back.

  • Notice if you find it difficult to stay still, if you find yourself bored or restless.  Resistance manifests in many ways!

Journalling

 

Consider keeping a journal.  This would be for your eyes only and so the freedom is yours to express yourself without judgement as you create a practice of free association. This form of self-reflection deepens our self-awareness and enhances our capacity to language our inner world experiences.

Dream Journal

Carl Jung famously said that dreams are 'the royal road to the unconscious'.  By consciously engaging with our dreams, we can discover their messages and meanings and through this practice, we can deepen our capacity for lucid dreaming and expanding our dream memories.

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. 

© 2020 Counselling with Caroline

Tel: 07804 607283