Thoughts on Therapy

JULY 2024 – Building Resilience: Navigating Life’s Challenges with Strength and Adaptability

Resilience is the ability to bounce back from adversity, challenges, or significant stressors in life. It’s not about avoiding difficulties but rather facing them head-on with courage and adaptability. In today’s fast-paced and often unpredictable world, developing resilience is essential for maintaining mental well-being and achieving personal growth.

What is Resilience?

Resilience is more than just toughness—it’s a dynamic process that involves:

Adaptation -Being able to adjust to change and adversity.

Positive Coping Skills – Using healthy strategies to manage stress and setbacks.

Self-Reflection- Learning from experiences and growing stronger as a result.

Why is Resilience Important?

Developing resilience is crucial for several reasons:

Coping with Stress- Resilient individuals are better equipped to handle stress effectively, reducing the risk of mental health issues like anxiety and depression.

Enhancing Mental Well-being- Resilience fosters a positive outlook and emotional stability, promoting overall mental wellness.

Achieving Goals- Resilient individuals are more likely to persevere in the face of challenges and achieve their personal and professional goals.

Strategies for Building Resilience

  1. Cultivate Self-Awareness: Pay attention to your thoughts, emotions, and reactions to stressors. Self-awareness helps you identify triggers and develop effective coping strategies.

  2. Develop Problem-Solving Skills: Break down challenges into smaller, manageable steps. Focus on solutions rather than dwelling on problems.

  3. Build a Support Network: Surround yourself with supportive friends, family members, or a therapist who can offer support and encouragement during tough times.

  4. Practice Self-Care: Prioritise self-care activities that promote physical, emotional, and mental well-being. This includes exercise, healthy eating, adequate sleep, and relaxation techniques.

  5. Maintain Perspective: Cultivate a positive mindset by reframing negative thoughts and focusing on strengths and opportunities for growth.

How Counselling Can Help

Professional therapy plays a vital role in building resilience:

Therapeutic Support- A counsellor can help you explore your strengths, develop coping skills, and navigate challenges more effectively.

Personalised Strategies-Counselling sessions provide a safe space to identify and address specific areas where resilience can be strengthened.

Stress Reduction- Learn techniques such as mindfulness meditation to cultivate resilience and manage stress more effectively.

Embracing Resilience in Your Life

Building resilience is a lifelong journey that requires patience, practice, and self-reflection. By enhancing your resilience, you can face life’s challenges with greater confidence and adaptability.

If you’re ready to strengthen your resilience and enhance your overall well-being, consider reaching out for professional support. Together, we can explore strategies to help you thrive, even in difficult times.

Contact Me Today

Let’s embark on this journey of resilience together in therapy. Contact me at here or email to schedule a free 15-minute consultation and start building a stronger, more resilient you.

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MAY 2024 – Finding Your Path: How Person-Centred Therapy Can Support People with Neurodivergence

The world can feel overwhelming when you experience it differently. As a neurodivergent person, you might face unique challenges in communication, social interactions, and sensory processing. These experiences can sometimes lead to feelings of isolation, anxiety, or depression.

This is where person-centred therapy can offer a safe and supportive space for you to explore your thoughts, feelings, and experiences. As an online person-centred counsellor, I believe in the power of unconditional positive regard, empathy, and genuineness to help you navigate your journey.

Why Person-Centred -Therapy Works for Individuals with Neurodivergence:

  • Respect for Individuality: This approach celebrates your unique perspective and experiences. There’s no pressure to conform to a neurotypical norm.

  • Focus on Your Strengths: We’ll work together to identify and build upon your strengths, fostering self-confidence and empowerment.

  • Empathic Understanding: I’ll strive to understand your world from your perspective, creating a space where you feel truly heard and validated.

  • Building Self-Awareness: Through therapy, you can gain a deeper understanding of your emotions, triggers, and coping mechanisms.

Working on line with me:

Online therapy offers a flexible and convenient way to access support allowing you to feel more comfortable in your space, set up your way. Pets, focus tools, and sensory preferences are all welcomed. Let me know if I can help too.

Taking the First Step:

If you’re a neurodivergent person considering therapy, know that you’re not alone. I’m here to offer a judgment-free zone where you can explore your challenges and work towards your goals. Contact me today to learn more about how online person-centered therapy can support you on your journey towards greater self-understanding and well-being.

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FEBRUARY 2024 – Love is Diverse, and Online Counselling Can Help Us All Thrive: Celebrating Connections This Valentine’s Day

Valentine’s Day often paints a singular picture of love: romantic couples celebrating their bond. But the reality of love is beautifully diverse, encompassing romantic partnerships, strong friendships, supportive families, and even special connections with ourselves. And just like these relationships come in many forms, so do the challenges and opportunities they present. That’s where online counselling with me, can step in, not as a magic wand, but as support on your unique journey.

For Every Kind of Love:

Whether you’re navigating the complexities of romantic relationships, strengthening the bond with your chosen family, or seeking deeper understanding in your friendships, online therapy can provide a safe space to explore, communicate, and grow. Whether your relationship is monogamous or polyamorous, queer or straight – therapy can create a space where your experiences are validated and celebrated.

Finding Peace in Solo Flight:

Not everyone desires a traditional romantic partnership. Some individuals find fulfilling and meaningful lives on their own. Counselling can be a valuable tool for those who choose solo paths, helping cultivate self-love, navigate social pressures, and build strong communities of support. Whether you identify as single, independent, solo poly, or aromantic, I can help you embrace your path and create a fulfilling life on your own terms.

The Gift of Growth:

Regardless of your relationship status, online counselling can be a powerful tool for personal growth. It can help you understand your communication styles, identify unhealthy patterns, and develop effective coping mechanisms. Whether you’re looking to strengthen your existing relationships, explore potential partners, or simply create a more fulfilling life for yourself, therapy can empower you to become the best version of yourself.

Remember, therapy is not just for “fixing” problems. It’s an investment in self-awareness, communication, and emotional well-being. This Valentine’s Day, consider giving the gift of love to yourself or someone you care about – the gift of open communication, deeper understanding, and the space to explore and grow.

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DECEMBER 2023 Embracing the Season with Compassion: A Message of Support

As the Christmas lights twinkle and the world sings carols of joy, it’s important to recognize that not everyone feels the warmth of the festive season in the same way. As your therapist, I want to extend a compassionate hand during what can be a challenging time for many.

Acknowledging Mixed Emotions

Christmas can be a tapestry of emotions. While it’s a time associated with happiness and togetherness, it can also stir up feelings of stress, loneliness, and reflection on the past year’s ups and downs. If you find yourself struggling, know that it’s okay to have a different experience from the holiday cheer portrayed around you. Your feelings are valid and important.

Creating a Space for Yourself

I encourage you to carve out moments for self-care. If the holiday hustle becomes overwhelming, take a step back. Allow yourself the space to breathe, to be still, and to honour your needs. Whether it’s a quiet evening with a book or a walk in the crisp winter air, do what feels nurturing for your soul.

Connection is Key

Remember, connection doesn’t always mean being in a crowd. It’s about the quality of interaction that brings a sense of belonging. If you’re away from family or choosing to spend the season in solitude, consider reaching out in ways that feel right for you—perhaps a message to an old friend, joining a community event, or even engaging with supportive online groups.

Seeking Support

Asking for help is a brave and proactive step. If you’re finding it difficult to cope, please reach out. My door is open to you, and there are many resources available that can provide the support you need. Together, we can navigate this season in a way that prioritises your well-being.

Embracing Your Journey

Your journey is unique, and so is your way of experiencing Christmas. It’s perfectly alright to celebrate in a way that suits you, even if that means creating new traditions that feel more comfortable. You have the freedom to define what the holidays mean for you.

As we wrap up another year, I want to remind you that you’re not alone. We’re in this together, and I’m here to walk beside you through the season’s highs and lows. Let’s embrace the end of the year with hope, compassion, and care for ourselves and each other.

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OCTOBER 2023 How Online Counselling Can Combat Winter Depression

As the days grow shorter and temperatures drop, many of us find ourselves battling feelings of sadness, lethargy, and a general emotional downturn, some to the extent of Seasonal affective disorder (SAD).  While there are various strategies to manage this condition, online counselling has emerged as a particularly effective and convenient approach. Here’s how it can help:

Accessibility from the Comfort of Home: For many, the cold and dark days of winter can make leaving the house feel like a monumental task. Online counselling eliminates the need for travel, allowing individuals to connect with a therapist without stepping outside. This can be particularly beneficial when the weather is dreary or when energy levels are low.

Consistent Support: Just like regular in-person therapy, online counselling provides a consistent avenue of support. Regular sessions can ensure that feelings of isolation or worsening depression are identified early and addressed immediately.

Flexibility: With a multitude of platforms and communication methods available – from video meetings and phone calls to email exchanges – online counselling caters to different preferences. This flexibility can make therapy feel less intimidating and more tailored to individual needs.

Combatting Isolation: One of the significant challenges of winter depression is the accompanying feeling of isolation. Regular online sessions provide a consistent human connection, reminding individuals that they are not alone in their feelings.

Skill-building and Coping Strategies: Online therapists can introduce various techniques and exercises to combat SAD. Having these tools can be empowering, giving those affected a proactive role in managing their condition.

Privacy and Anonymity: For some, the idea of attending a therapy session in person can be daunting due to concerns about privacy. Online counselling offers a layer of anonymity, where sessions can be held in the privacy of one’s own space, potentially increasing the comfort level.

In conclusion, while winter depression can be a challenging condition to navigate, online counselling has provided a means to access support without geographical or climatic constraints.

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SEPTEMBER 2023 How person-centered therapy can alleviate low mood

Low mood, often characterised by persistent sadness, hopelessness, and a general sense of unease, can cast a shadow over our lives, making it challenging to find joy and fulfillment. It’s a feeling that many of us have experienced at some point in our lives, and it can have a profound impact on our mental and emotional well-being. However, there is hope in the form of person-centered therapy, a compassionate and empathetic approach to healing that can significantly help people struggling with low mood.

Many people with low mood often feel misunderstood or invalidated by others. I can offer you a safe space to express your emotions without judgment. My empathetic listening and acceptance will help you feel heard and understood, reducing feelings of isolation and loneliness.

Low mood can be complex, and its causes vary from person to person. In person-centered therapy, clients are encouraged to explore their feelings and thoughts at your own pace. This self-exploration can lead to insights into the root causes of low mood and pave the way for healing and personal growth.

Low mood can erode self-esteem and self-worth. Through the therapeutic relationship characterised by unconditional positive regard, you can gradually rebuild your self-esteem and develop a more positive self-concept.

Person-centered therapy offers a beacon of hope for people grappling with low mood. By fostering a nurturing and empathetic therapeutic environment, this approach empowers clients to explore their emotions, rediscover their self-worth, and take control of their healing journey.

If you or someone you know is struggling with low mood, then please do get in touch.

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JULY 2023 Improving self esteem in therapy

Self-esteem is a crucial aspect of mental health and well-being, affecting our thoughts, emotions, and behaviours. When we have healthy self-esteem, we are more confident, resilient, and able to cope with life’s challenges. However, low self-esteem can lead to negative self-talk, self-doubt, and feelings of worthlessness.

Fortunately, therapy can be an effective way to address low self-esteem and build self-confidence. I can help you explore the root causes of your low self-esteem, whether they stem from past experiences, negative self-talk, or other factors. By identifying these underlying issues, you can begin to challenge and reframe negative beliefs about yourself.

Therapy can also provide a safe and supportive space for you to express yourself without fear of judgment or criticism. I can offer empathy, validation, and encouragement as you work to build your self-esteem. I can help you identify your strengths and accomplishments, and set achievable goals for personal growth.

In therapy, you can also learn new coping strategies and develop positive habits to improve your mental well-being. This might include practicing self-care, setting healthy boundaries, and learning effective communication skills. By taking these steps, you can develop a more positive self-image and build greater resilience and self-confidence.

Ultimately, therapy can be a powerful tool for building self-esteem and improving your overall quality of life. If you struggle with low self-esteem, don’t hesitate to reach out to me.

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MARCH 2023 Therapy for anxiety: How counselling with me, Elizabeth Paterson can help

Anxiety is a common mental health concern that can significantly impact an individual’s well-being. If left untreated, it can lead to chronic stress, physical health problems, and even depression. I understand how challenging it can be to cope with anxiety, and I am here to help.

I offer a safe and confidential space where you can explore your thoughts and feelings related to anxiety, gain tools and strategies to manage your symptoms, and work towards your personal growth and well-being goals.

One of the ways that therapy can help people with anxiety is by providing a supportive space to identify the underlying causes of anxiety. I am trained in a variety of therapeutic approaches, including cognitive-behavioural therapy (CBT), which is one of the most effective forms of therapy for managing anxiety. Through CBT, individuals can learn to challenge negative thought patterns and develop more adaptive ways of thinking, which can help to reduce their anxiety symptoms.

Another way that therapy can help individuals with anxiety is by providing coping strategies and techniques to manage anxiety in the moment. As a therapist, I teach people deep breathing exercises, progressive muscle relaxation, visualization, and grounding techniques to help them manage their anxiety more effectively.

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If you are struggling with anxiety or low self-esteem, don’t hesitate to reach out to me. My experience and compassion can help you manage your anxiety, build your self-esteem and improve your overall mental health and well-being. Contact me today by emailing me, Elizabeth Paterson at to learn more about my therapy services.

I Can Help You:

  • Reduce stress & anxiety

  • Improve your relationships

  • Manage your anger

  • Make positive changes

  • Build your self esteem

  • Cope with bereavement

  • Make sense of your past

  • Understand your emotions

  • Challenge your depression

If you are in need of more urgent t support please contact the Samaritans on 116123 or text Shout to 85258

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