RJCounselling

🌟 Have You Heard of the "Window of Tolerance" Before? 🌟

Curious to learn more? Check out my latest blog post to discover:

The three zones of arousal
Factors that influence our emotional balance
Practical tips to expand your window through mindfulness, physical activity, therapy, and more!
Let's navigate life more smoothly by staying within our Window of Tolerance. 💪✨

Navigating Life Within the “Window of Tolerance” The Three Zones of ArousalInfluencing FactorsExpanding the WindowPractical Applications The "Window of Tolerance" is a psychological concept that describes the optimal zone of arousal where a person can function effectively, …

Stop the stigma, men have mental heath and they need to be heard!

If you or anyone you know is struggling with their then please reach out.

🌟 New Availability Alert! 🌟

I'm excited to announce that new slots for counselling sessions are now open! Whether you prefer face-to-face or online, I've got you covered.

📅 Book Your Session Today! 📅

✨ Face-to-Face Sessions: Get the personal touch with in-person counselling.
💻 Online Sessions: Enjoy the convenience and comfort of virtual appointments.

Reach out now to secure your spot!

🌐www.rjcounselling.co.uk
✉ [email protected]

Some top tips for Men's mental health week.

Addressing men's mental health requires a multi-faceted approach that includes raising awareness, reducing stigma, improving access to resources, and promoting open communication. By understanding the unique challenges men face and providing appropriate support, society can help improve the mental well-being of men and, consequently, their overall quality of life.

Respect child privacy and trust that they need time to self-regulate. We need space ourselves so let children have theirs too.

Say no to generational trauma!

Despite how scary and ingrained generational trauma is within your family or community, always remember that the path to healing is attainable. Open and honest communication with your loved ones is the best course of action you can take to begin healing both yourself and those you hold close to your heart.

You can be the one to break the chain... Some strategies include:

Identifying and acknowledging the effects of past traumas on your life. This is an important first step in healing from generational trauma. Talking about your experiences as a trauma survivor with someone you trust can be incredibly beneficial.

Educating yourself about your family history and learning about what happened to previous generations might help you make sense of your own experiences. Sometimes, it may become a source of pride and lead to a connection to those who came before you.

Practicing self-care is essential. You must learn to care for yourself emotionally and physically. This might include exercise, relaxation techniques, outdoor time, and a healthy diet, for example.  

Connecting with others who’ve shared similar experiences and understand what you’re going through can be very beneficial. Support groups are often available for people affected by specific types of trauma.

Seeking a mental health professional if you feel like you’re struggling to cope. It might be time to consider talking to a therapist or counselor who works with trauma survivors. You can choose to do family therapy or individual therapy, depending on your preferences and situation. While talking through your trauma with peers can be helpful, partaking in trauma dumping can stimulate more psychological distress. Trauma therapy can help you learn how to deal with trauma effectively.

💭Word of the day: Alexithymia

🧠✨Ever feel like emotions are a puzzle you just can't solve? That's what it's like for those with alexithymia.

Alexithymia is a personality trait where people find it hard to identify and describe their emotions. This can affect relationships and mental health. Understanding it can lead to better empathy and support. 🌟

Mental health awareness week 🌟

This week is mental health awareness week and the theme this year is move more for mental health. What things could you do to improve mental wellbeing? Have a dance? Go for a run? Go for a walk? Have a swim?

⚠️⚠️HOT WEATHER ALERT⚠️⚠️

Be careful and keep an eye on friends and families this weekend, call 111 for medical advice or 999 for medical emergencies.

🌸Refreshing My Knowledge to Better Assist You 🌸

CPD: Woman's Health

Lately, I've noticed more clients seeking support for issues related to PMS, PMDD, and menopause-related symptoms. It's important to stay on top of these topics to better assist you all! 🌼

By revisiting and deepening my understanding of these hormonal changes, I'm enhancing my ability to provide informed and effective guidance. This proactive approach ensures I can support you through any challenges you may face. 💪

Let's continue this journey together towards better health and well-being! If you have any questions or want to discuss these topics further, feel free to reach out. Your well-being is my priority! 🌟

🌟 New Counselling Availability! 🌟

Are you seeking support and guidance? I'm excited to share that I now have new availability for one-on-one counselling sessions, offered both face-to-face and online!

Whether you prefer the convenience of virtual sessions or the personal connection of meeting in person, I'm here to provide a supportive and confidential space to explore your thoughts and feelings.

Feel free to reach out to schedule your session or to learn more about how counselling can support you on your journey. Your well-being is my priority!

Healing from Within: The IFS Perspective

Do you know about the managers, firefighters and exiles? The theory that we have a Internal Family System (IFS)?

Follow along with this weeks latest blog to find out more ⬇️

Healing from Within: The IFS Perspective What is Internal Family Systems?What are the different parts?Why is IFS useful? What is Internal Family Systems? Internal Family Systems is a model of therapy developed by Richard Schwartz in …

Had a lovely day off today, met up with a old uni friend and explored Cambridge. We were Counsellors on tour 🤣

Days off are vital for especially with friends. Days like this are rare amongst busy work weeks so enjoy the time whilst you can.

Client review: 5 star, Has worked absolutely wonders for me. Constantly patient and provides wonderful insights, has changed my perspective on things for the better, and is happy to be flexible with schedule. Cannot recommend enough.

Is there anything in life you regret?

Research on regret: People are more likely to regret something they DID NOT DO vs something they tried and failed. What does that tell you?

Researchers categorise regret in a group of "moral emotions" -- eg remorse, contrition, guilt... they all tell us: "I should do something different next time"

They can be painful. And they have value.

This is a complex feeling. When it's intense, that complexity makes it much harder to navigate... One consideration is the mix of basic emotions:
How much sorrow is there (loss of love)?
How much disgust (rules violated)?
How much anticipation (looking forward to something different)?

Don't regret regret. Instead, make friends with it, and make different choices next time.

According to statistics taken from 19 out of 43 police forces in the UK, revenge p**n is on the increase.

Also known as imaged based sexual abuse, it is defined as ‘the act of sharing intimate pictures or videos of someone either on or offline without their consent to cause embarrassment and distress’, and is classed as a sexual offence punishable by up to two years imprisonment and a fine. In Scotland, revenge p**n offenders face up to five years in jail.

Evidence of the following 3 elements are required for it to be proven -
⛔️ Disclosure of a private sexual photograph or film;
⛔️Without the consent of the person depicted; and
⛔️With the intention of causing that individual distress.

If you have been the victim of revenge p**n you can contact ‘The Revenge P**n Hotline’ who can support you with -
✅ Reporting online content for removal
✅ Liaising with social media
✅ Signposting for legal advice and support.

https://revengep**nhelpline.org.uk

**n

In a world brimming with uncertainty, the pursuit of control often feels like grasping at shadows, yet it's not impossible- find out more in my latest blog.

Navigating Control in an Uncertain World In a world brimming with uncertainty, the pursuit of control often feels like grasping at shadows. Every day presents new challenges, unforeseen events, and a sense of instability that can …

I am statements...
I can statements...

I am beautiful
I am strong
I am able
I am confident
I can do this
I can succeed
I can finish this task
I can go out and have fun

I've recently reignited my passion for colour theory, delving deeper than my GCSE art studies. It's fascinating to see how it extends into psychology as well.

Understanding colour psychology can offer insights into how different hues can affect our moods and behaviours. For instance, warm colours like reds, oranges, and yellows tend to evoke feelings of energy, warmth, and excitement, while cool colours like blues, greens, and purples often promote calmness, relaxation, and introspection. These effects can vary based on personal experiences and cultural backgrounds, which adds complexity to how we interpret colour.

Different cultures attribute unique meanings and symbolism to colours. For example, in Western cultures, white is often associated with purity and weddings, whereas in some Eastern cultures, white is associated with mourning and funerals. Similarly, the colour red can symbolise luck and prosperity in Chinese culture but may signify danger or passion in other contexts.

Have a look around next time you are out, spot what colours are used within advertisement and local waiting areas or shops. Let me know what you see.

Did you know that shifting perspectives from negative to positive statements can empower us to recognise our potential and seize control over our thoughts and actions.

By reframing negative statements into positive ones, we shift our mindset towards optimism, self-empowerment, and proactive problem-solving. This change in perspective enables us to recognise our potential, take control of our thoughts, and approach life's challenges with confidence and resilience.

Feeling Overwhelmed? Learn About the Stress Bucket Metaphor!

Discover the powerful metaphor of the stress bucket and how it impacts our daily lives. Find out practical tips to manage stress effectively and keep your bucket from overflowing. Read more on my latest blog!

Unpacking Your Stress Bucket: Tips for Managing Life’s Overflows Stress BucketWhat's in your bucket?How to stop the overflow? Stress Bucket The "stress bucket" concept frequently emerges in discussions within psychology and mental health circles to depict the accumulation and …

Su***de is a hard topic to talk about but something needs to change.

If you or anyone you know feels suicidal please reach out and get support. There is NO shame in asking for help.

Safe space....where is your safe space?
Do you have a favourite spot to go when you get overwhelmed? A space to go and relax?

Mine changes depending on where I am but it mostly consists of being near water (my name is Lake afterall) I find water calming and enjoy looking out for ducks, even better when the sun's shining!

🌟 Embrace Balance 🌟

Life's demands can sometimes feel like they're overflowing our stress buckets. 💧 But remember, every drop can be managed with the right mindset and tools! Here are a few tips for keeping your stress bucket in check:

1️⃣ Practice self-care daily: Take time for activities that nourish your body and mind, whether it's a walk in nature, meditation, or enjoying your favourite hobby.

2️⃣ Prioritise what matters: Identify your priorities and focus your energy on the things that align with your values and goals. Let go of tasks that aren't essential or can be delegated.

3️⃣ Reach out for support: Don't hesitate to lean on friends, family, or professionals when you need help. You don't have to carry the weight of your stress alone.

4️⃣ Stay mindful: Be present in the moment and practice gratitude for the little joys in life. Mindfulness can help you navigate challenges with greater resilience and clarity.

Remember, you have the power to manage life's overflows and create space for peace and joy. 🌈✨

So what do counsellors do?

Hello, My name is Rebecca and I'm a qualified Counsellor and Psychotherapist based in Norwich (Taverham). I provide both short and long term therapy for individuals, either in person or online.

My page is: RJCounselling
I'm also on Instagram
Me website is: https://rjcounselling.co.uk/

You can also find me on BACP register and Counselling directory

If you would like to find out more feel free to get in touch.

Home Hello, I’m Rebecca, a qualified Counsellor and Psychotherapist based in Taverham, Norwich. Whether you’re navigating life’s challenges or seeking self-discovery, I offer both online and in-person counselling on both short …

Personal growth and change often unfold gradually, and it's crucial to recognise that progress may not always be immediately apparent. In counselling, individuals may be working on understanding their emotions, challenging negative thought patterns, and developing coping skills. These processes can take time and may require consistent effort and repetition.

Patience and persistence are key components of the therapeutic journey. The effects of counselling sessions may become more evident over time, and reinforcement and repetition can help solidify new ways of thinking and responding to challenges. It's essential for both the counsellor and the individual seeking support to acknowledge that growth is a gradual and sometimes nonlinear process.

Regular check-ins, open communication, and adjusting therapeutic approaches as needed can contribute to a more effective counselling experience. Celebrating small victories along the way and recognising incremental improvements can also foster a sense of accomplishment and motivation for continued progress.

🌟New blog alert

Motherhood and Mental Health: Nurturing the Heart and Mind Celebrating Mothers, Fostering Mental Well-Being, and Embracing the Journey The Myth of Perfect Motherhood: Embracing ImperfectionNavigating Motherhood's Emotional RollercoasterSelf-Care for Mothers: A Necessity, Not a Luxury The Myth of Perfect …