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Resources
I have listed here a selection of resources that I have found extremely
useful in both my personal and professional life

Educating ourselves can be extremely helpful in understanding why we react the way we do, as well letting us know we are not on our own with our human experiences.

  • Peter Levine – In an Unspoken Voice, How the Body releases trauma and restores goodness.

This book is a must read for anyone struggling with trauma. This book is based on Levine’s broad experience as a clinician and draws on both scientific and therapeutic research, identifying our innate capacity to self-regulate and heal through our body’s inner wisdom.

  • Miriam Greenspan – Healing through the dark emotions – The wisdom of grief and despair

This is essential reading for anyone struggling with dark emotions. Greenspan identifies how we can make some emotions ‘bad’ and some ‘good’ and instead identifies them as dark and light.  Greenspan explores how not only are these emotions part of being human, but how moving through them rather them can lead us through to transformation. Not only is this book informative, it is also practical and Greenspan offers a broad selection of techniques, skills and exercises to support you in your healing journey.

  • Sue Gerhardt – Why love matters, how affection shapes a baby’s brain

This book informs of how babies respond to love, the influence on brain development and discusses how our social and emotional brain systems are impacted by our experiences. Insight is given into how our nervous systems grow and are impacted by stress, from before we even enter the world.

  • Eckhart Tolle – The power of now, A guide to spiritual enlightenment

This book comes with a warning – those who suffer with mental distress are advised to explore a more grounded path initially, to avoid ‘spiritual bypass’, which can be harmful for those suffering from trauma. However, for those who have engaged with grounded self-discovery, this book can invite new ways of being in the world.

Tolle challenges the concept of time in this ground breaking book and guides us through the opportunity available to us all, to make the most of life in the present moment.

In a society which places high value on speed and long working hours, it is important that we find ways to take care of ourselves. Here are some suggestions of ways I have found useful in my personal and professional life;

Take a breath – it’s free, always available and your best and most efficient route to immediate calming relief

Take a big deep breath in through the nose counting for 6 seconds. Hold the breath for breath for 2 seconds. Exhale deeply, from the bottom on the belly, out of the mouth for 10 seconds. Repeat 5 times.

Spending time in nature

We can easily lose perspective when our emotions take hold, particularly when we live in a fast paced world surrounded by commercialism and capitalism. Taking time out and stepping into nature can help us to feel more grounded and free. At the same time, doing so quietly and taking time to reflect inwards.

Finding a creative outlet

Be it music, art, singing, dancing or perhaps colouring in, finding our way back to what was once felt more spontaneously as children, it is important for our souls to have an outlet for self expression. Particularly when in a therapeutic process, part of our self-journey includes the expression of ourselves into the world, either privately or shared with others.

Include fun where you can – if possible

Build a strong support network

Finding your ‘tribe’ of people can help you to feel less lonely and more connected in the world. When you have a good network of people around you – which may take time – you have the opportunity to receive empathy and compassion in your daily life. We are a social species, and good human contact and connectedness is a basic human need.

Move your body 

It doesn’t have to be physically taxing exercise, unless you want to! But move your body every day, in ways that feel good. Get the energy flowing, the water moving around your limbs and shake out any tension you feel.

Sleep 

This may be a difficult one if you struggle with sleep and emotional distress, by evaluating your sleep routine and creating calm before bed, including taking a good magnesium supplement (essential to the brain to switch off) limiting screen time at least an hour or 2 before lights out, and giving enough hours to relax and fall asleep is so important to your emotional health.

Dave Clogg: For a male therapist in London Dave Clogg Consultancy

Lynn Michaels: For individual and couples therapy in Hertfordshire Lynn Michaels Consultancy

Emma Spiegler: For a female sex, love and relationship coach based in London and online Emma Spiegler; Sex Love and Relationship Coach

Marina Ziff: For a female Gestalt therapist based in Hertfordshire Geistlife

Counselling

If you are considering whether counselling is right for you, please get in touch.

Working hours

I have both day time and evening slots available. I also have limited slots available on a Saturday morning.

Contact

Phone: 07731 582500
Email: sophie@familychanges.co.uk

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