Therapies
What is Compassionate Coaching?
I offer a number of modalities for you to choose from.
Here are some of the tools which have helped me so much and which may help you.
Want to know how much you will need to invest in your healing? Jump to fees.
Therapeutic Hypnotherapy, including CBT and/or Mindfulness Based Hypnosis
Hypnotherapy is a collaborative process which requires the individual to play an active role throughout the session if they are to remain 'in' hypnosis.
Hypnosis is also a skill which can be taught - and the richness of experience can be improved with practice.
Pranayama (Yogic Breathing Exercises)
Breathing exercises are particularly effective at settling and relaxing the mind and body far more quickly than meditation alone.
Neuro Linguistic Programming (NLP)
Many people find NLP an empowering way of working with their own communication and 'inner talk' to change the way they think and behave. Its potential uses include the treatment of anxiety and phobias.
Practical CBT Based Techniques
Including critical thinking, time management, problem solving and goal planning.
Stress Management
Stress is something we may feel when we have a lot to do or have demands placed upon us that we find difficult to cope with. I use a variety of evidence-based coping strategies to help individuals to overcome and manage their levels of stress.
Mindfulness Based Self Expression
Mindfulness training teaches a set of simple yet powerful practices including meditation and breathing exercises with elements from Cognitive Behavioural Therapy (CBT) to help break the cycle of anxiety, stress and unhappiness in order to develop presence and heightened awareness. Creative self expression may be explored if you wish.
Compassion Focused Mindful Enquiry
Compassionate Mindful Inquiry explores the connection and benefits of bringing self compassion, and compassion in general into all approaches of our work together.
Therapeutic Hypnotherapy, including CBT and/or Mindfulness Based Hypnosis
Although things are gradually changing, Hypnotherapy continues to be largely misunderstood. Many still imagine the misleading TV stereotype of an exotic looking hypnotist waving a pocket watch and putting his client's into a 'trance'.
And then Hey Presto! The person' comes round' and all their problems are magically 'cured'!
The reality is very different. The word 'trance', can more accurately be described as a potential change in brainwave patterns from the usual beta waves associated with day to day functioning, to an increase in 'theta' waves especially which are associated with relaxation and creative thinking.
Hypnotherapy is a collaborative process which requires the individual to play an active role throughout the session, if they are to remain 'in' hypnosis. Hypnosis is also a skill which can be taught - and the richness of experience can be improved with practice.
Hypnotherapy feels different to different people. You may experience:
Feeling more absorbed in your imagination
Feel alert with a sense of heightened awareness of the present moment
Feeling more relaxed than normal
Drifting off/sleepy but aware of the therapist's words
Whilst a person may relax very deeply they can immediately 'come out' of hypnosis simply by opening their eyes. They are in full control and can also choose whether or not to follow the suggestions. Occasionally people may fall asleep. But if that happens I simply gently wake them up and try a different approach.
In actual fact it is not even essential for a person to relax deeply. The most important ingredients are the willingness to focus, keep an open mind, and engage the imagination at times initially.
There are various approaches to hypnotherapy.
Some people may prefer a Mindfulness Based Approach whilst focuses more on connecting with feelings and the body, whilst others may prefer a Cognitive-Behavioral Approach, which combines CBT and Hypnotherapy to create highly structured and goal orientated treatment plans. A mixture of approaches is absolutely fine.
The nature of the suggestions and the goals for treatment, are discussed with, and decided upon, with the individual themselves before the hypnosis session begins.
The individual will then need to pay attention and actively follow the guidance of the hypnotherapist in order to adopt the hypnotic mindset (ie, relaxed but alert and focused).
Finally in order to get the very most from the treatment I encourage the person to learn the skill of Self-Hypnosis with me, and to practice as regularly at possible at home.
Read my article on compassionate mindfulness and therapeutic hypnosis.
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Clinical and Therapeutic Hypnotherapy has an impressive amount of research and scientific study to vouch for the fact that at its best, it can bring about genuine and positive changes, largely due to training the autonomic responses of the brain and nervous system.
Unfortunately a lack of regulation regarding robust and evidence based training, means that many poorly trained individuals, with little or no experience of working in the area of mental health, quite legally set up businesses as hypnotherapists.
This is extremely worrying and sadly discredits the field as a whole.
Ultimately what has been rather mystically considered to be a 'trance state' is now better understood to be an increase in associated with increased theta wave activity in the brain.
Theta waves can provide a positive mental state and dramatically reduces levels of stress and anxiety and increase an individual's ability to respond to positive suggestions.
They also and encourage creativity. They improve cognitive functions like problem-solving and memory. These waves improve your focus and help keep you calm and balanced.
In this relaxed but alert frame of mind the individual is most likely to be receptive to any positive suggestions.
Sources:
Sabourin, Cutcomb, Crawford and Pribram, 1990
Mindfulness-Based Self Expression
Mindfulness Based Self Expression is a way of exploring our thoughts and feelings in an unconventionally creative manner.
It can combine aspects of mindfulness such as awareness of presence, breath, body sensations, and inner talk, along with exploring writing, painting or mark making in a playful and non judgmental way, with the onus on experimentation as opposed to 'the end result'.
This approach can enable us to take risks with our creativity as a means of moving beyond the mind, into the realms of pure self expression in a similar way to the way in which children might express themselves through these mediums.
This is a purely optional approach, and is not an integral part of the treatment process.
Read more about my ideas on the creativity and anxiety connection.
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There has been a huge amount of research into the efficacy of Mindfulness Practice. Below are just a couple of examples:
Studies suggest that practising meditation and mindfulness have been associated with an increase in alpha waves . These are electromagnetic oscillations with a frequency range of 8-12 Hz.
Function: Alpha waves calm the nervous system. They lower blood pressure and heart rate. The waves lower the production of stress hormones and promote relaxation.
In clinical studies, mindfulness-based applications have been shown to significantly reduce stress, anxiety and panic, depression and anger, emotional exhaustion (a dimension of burnout), stress, psychological distress, depression, anxiety, and occupational stress
Astin 1997; Kabat-Zinn et al. 1992
Effects of Mindfulness-Based Stress Reduction on employees’ mental health: A systematic review
Math Janssen, Yvonne Heerkens, Wietske Kuijer, Beatrice van der Heijden, Josephine Engels
Published: January 24, 2018
Compassion Focused Mindful Enquiry
Compassionate Mindful Inquiry explores the connection and benefits of bringing self compassion, and compassion in general into all approaches of our work together.
Instead of simply learning to witness events, thoughts and feelings as one does in usual mindfulness and (many) meditation practices, we learn to bring the element of compassion into our practice and our lives.
As opposed to becoming 'the witness' we become the concerned observer - inquiring for example how we would view our feelings or actions, if we were a small child or a loved one.
We learn to develop the capacity to meet ourselves in this and every moment.
Pranayama (Yogic Breathing Exercises)
As a Mindful Movement and Meditation Teacher and serious student of Kriya Meditation since 1990, I teach safe and modified versions of meditation and breathing techniques which (as always) are person centred.
Breathing exercises are particularly effective at settling and relaxing the mind and body far more quickly than meditation alone.
Various techniques can also be employed to calm or invigorate the mind and body and can bring about a variety of helpful physiological changes.
For a number of years I worked in a hospital under the guidance of the Physiotherapy and OT Department's teaching these and similar techniques, along with a clinically standardised form of meditation, to people suffering from various emotional and mental health issues.
As with everything, I favour a gentle and compassionate approach.
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Like Hypnosis, Mindfulness and Meditation, the link between breathing patterns, emotions and physiological responses such as the stress response, have been the subject of much study over years.
Below are just a few examples of study which may be of interest for those who wish to know more about this subject.
Beck, J.G and Scott, S.K 1988
Physiological and symptom responses to hyperventilation
Journal of Psychopathology and Behavioural Assessment, 10: 117- 127
Block, S., Lemeignan, M. and Agyuilera, N. 1991.
Specific respiratory patterns distinguish among human basic emotion.
International Journal of Psychophysiology, 11: 141- 154
Boiten, P.A. , Frijda, N. H and Wientjes, C. J. E. 1994.
Emotions and respiratory patterns: review and critical analysis.
Journal of Psychophysiology, 17: 103-128
Neuro Linguistic Programming (NLP)
Whilst NLP -based psychotherapy was recognised by the UK Council of Psychotherapy in the 1990's and the NHS embedded NLP training in more than 300 facilities between 2006 and 2009, the investment into research to back it's efficacy has been limited. For this reason it is an unregulated profession.
Nonetheless many people continue to find NLP an empowering way of working with their own communication and 'inner talk' to change the way they think and behave. Its potential uses include the treatment of anxiety and phobias.
I myself have found many of the techniques helpful.
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Stepancic, M, Renner W, Shutz, P; 2009; Effects of Neuro-Linguistic Psychotherapy on psychological difficulties and perceived quality of life.
Stress Management
What is stress? We all know what it is like to feel stressed, however it is not that easy to define exactly what stress means. Stress is something we may feel when we have a lot to do or have demands placed upon us that we find difficult to cope with.
Despite short bursts of stress potentially heightening our performance and helping us accomplish tasks, even 'positive stress, can have a major impact on physical and mental health affecting how we feel emotionally, mentally and physically.
Whilst continuing to endure long term stress is one of the most destructive things we can do to ourselves.
Overcoming And Managing Stress: Coping Strategies
I use a variety of evidence-based coping strategies to help individuals to overcome and manage their levels of stress. These include:
Breath work exercises
Mindfulness grounding techniques
Relaxation cues & triggers
Mindfulness Based Self Expression.
Relaxation Training
Stress affects both the body and mind. Deep relaxation training forms an integral part of helping calm the whole mind/body system. Techniques include:
Hypnotic Relaxation
Mindfulness Training
Pranayama (Breathing Techniques)
Mindfulness Based Self Expression
Read about the different types of anxiety in the context of stress management.
Practical Cognitive Behavioural Therapy
My training with Adam Eason, who is one of the primary researchers in the field of Clinical Hypnotherapy in the UK, and lectures for the London School of Medicine, included a great many CBT techniques and skills as this approach is of particular interest to him.
The development of critical thinking, goal planning, and problem solving skills enables us to become skilful at dealing with the practical issues of life, as well as learning to effectively manage thoughts, moods and feelings - leading to a more balanced way of living in a frequently chaotic world.
There is also evidence to suggest that hypnosis can actually enhance the efficacy of CBT.
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Hypnosis as an adjunct to CBT : a meta analysis; I Kirsch et al. 1995
Journal of Clinical Psychology - April 1995
My fees
I offer all prospective clients a free 30 minute initial consultation via phone or Zoom.
Therapy sessions last between 60 and 90 minutes depending on the therapeutic approach. I offer a minimum of three hours of work as very little real change can be achieved in less than this.
Appointments are available seven days a week between 8am and 8pm at clinics in the south west of England and on Zoom. I am also available between sessions via WhatsApp and telephone for further support and questions clients might have.
Notes:
Introductory rates, subject to revision.
In certain individual circumstances I will offer a concession but this will need to be discussed.
60 Minute Sessions
On-line: £55 per hour
In person: £75 per hour
90 Minute Sessions
On line: £70
In person: £90
90 minute sessions enable us to have more time for discussion and feedback at the beginning and the end of the session.