Mindful Changes Counselling and Psychotherapy

11/09/2025

🗝️ 7 Prompts I Use in Therapy to Help Clients Gain Clarity

In counselling, it’s often not about giving advice.
It’s about asking the right questions that unlock insight and change.

Here are 7 prompts I use with clients to help them feel clearer, calmer, and more in control:

“Tell me what you’re feeling right now — let’s make sense of it together.”
→ Helps reduce overwhelm by giving emotions language.
“What patterns do you notice in your thoughts, feelings, or relationships?”
→ Brings awareness to cycles that keep people stuck.
“What do you actually need in this moment?”
→ Moves from confusion to clarity and self-care.
“How would it feel to respond with compassion instead of criticism?”
→ Opens the door to healing and softer self-talk.
“What’s one small check-in you could do each week?”
→ Builds sustainable habits for emotional wellbeing.
“If change feels big, what’s the very first step?”
→ Breaks things down into achievable actions.
“How can we create a toolkit you can rely on when life feels messy?”
→ Makes therapy practical, not just reflective.

Therapy isn’t about quick fixes or endless talking.
It’s about gaining the clarity, confidence, and tools to move forward.

🌱 If you’d like to explore these kinds of questions in your own journey, I offer a safe, non-judgemental space where we can work on them together.

www.mindfulchangestherapy.com

07/09/2025

🔬🧠 The Neuroscience of Addiction & Recovery

I wanted to share some interesting information around addiction, recovery and the science behind it. All the info is inspired by CPD training I recently attended with Wale Oladipo

👉 The opposite of addiction isn’t sobriety… it’s connection. – Johann Hari

Addiction isn’t about “weakness” or “lack of willpower.” It’s a chronic brain condition – deeply linked to trauma, attachment wounds, and how our brain’s chemistry gets hijacked.

💥 What actually happens in the brain?
Addiction changes 3 core systems:

1️⃣ Reward system (dopamine & opioids) → hijacked by substances & behaviours.
2️⃣ Stress system (hippocampus & cortisol) → unable to regulate stress, leading to more cravings.
3️⃣ Self-regulation system (prefrontal cortex) → weakened impulse control, smaller brain volume, harder to “choose” differently.

📊 Did you know?

* 5–15% of people live with addiction.
* In 2019, there were 76.7 deaths per 1 million people due to drug misuse (ONS).
* Ni****ne remains one of the hardest substances to quit.

⚡️ Why addiction develops:

* Adverse Childhood Experiences (ACE’s) – trauma doubles or triples risk.
* Attachment injuries – insecure bonds make us more vulnerable.
* Early neglect impacts oxytocin (bonding hormone), making human connection harder.

Addiction becomes the brain’s way of coping, AKA as “a crutch”:
🚪 Pain → Craving → Binge → Withdrawal → Isolation → Repeat.

🌱 The Hope: Neuroplasticity
The brain can rewire! Healing begins after just 3 months of sobriety, especially when supported by:
✔️ Safe connections
✔️ Therapy
✔️ Support groups (AA, NA, SMART Recovery)
✔️ Exercise & healthy habits

🔄 The ADR Model of Recovery
Abstain – break secrecy, step into accountability
Develop – learn, build resilience, therapy, regulate triggers
Reconnect – restore purpose, repair relationships, find belonging

💡 Addiction isn’t a choice, but recovery is possible. With connection, compassion, and the right support, the brain – and the person – can heal.

The clear message here from a Psychological, Biological, and Sociological viewpoint:

Addiction is a brain-driven condition shaped by trauma and attachment, but recovery is possible through connection, healing, and support.

05/09/2025

🌿 Being Real in Counselling 🌿
In my work as a counsellor, I hold a deep respect for the theory and training that guide me. Concepts, models, and interventions can be incredibly beneficial. I offer a wide range of tools that clients can explore if and when they want to.

But here’s the truth: none of that matters without being real and human.

American Psychologists Carl Rogers reminds us:
👉 “The curious paradox is that when I accept myself just as I am, then I can change.”
And Swiss Analytical Psychologist Carl Jung said:
👉 “The meeting of two personalities is like the contact of two chemical substances: if there is any reaction, both are transformed.”

For me, the heart of therapy lies in meeting you on equal ground, not as an expert telling you who to be or how to do it, but as another human being walking alongside you. This creates something powerful — what we call relational depth:
✨ A genuine connection where you feel seen and understood.
✨ A safe space to explore what feels heavy.
✨ The possibility for real and lasting change.

So yes.. my training, theory, and tools are there to support the process. But the foundation of healing is always authentic human connection. That’s where the real work begins.

💬 At Mindful Changes, I offer therapy that blends both professional knowledge and a very real, human presence.

Hi, I’m James – a down-to-earth counsellor psychotherapist offering safe, confidential support for anxiety, trauma, low mood & life struggles. Online and concessionary sessions available. Let’s talk – free intro call.

04/09/2025

🌿 Things That Can Co-Exist 🌿

This image is such a powerful reminder that our inner world is rarely black and white. In therapy, we often discover that two seemingly opposite experiences can live side by side:

✨ Growth alongside mistakes
✨ Anxiety alongside confidence
✨ Accountability alongside self-forgiveness
✨ Learning alongside unlearning

From a Person-Centred perspective, this makes sense. Carl Rogers taught us that growth happens when we can hold space for our whole self, even the parts in tension. Therapy isn’t about choosing one side over the other, but about accepting and integrating both.

In our work together, I offer a safe, non-judgemental space where you can:
✔ Explore the dualities within yourself
✔ Understand how these experiences shape your self-concept
✔ Build self-compassion while taking accountability
✔ Recognise that mistakes don’t cancel out growth
✔ Learn new ways of being while unlearning what no longer serves you

💬 Therapy with me can be about embracing these co-existing truths, so you can move towards greater self-acceptance, resilience, and inner balance.

If this resonates with you, let’s connect 🌱

\

01/09/2025

💙 September is Su***de Prevention Month 💙

Every year, over 800,000 lives are lost to su***de. That’s one person every 40 seconds. Behind each statistic is someone who felt alone, hopeless, or like a burden.

Two of the biggest risk factors are isolation and believing you’re a burden to others. But speaking up when you’re struggling is not attention seeking, it’s courage. And living with mental health challenges does not make you weak.

✨ In therapy with me, I offer a safe, confidential space to explore those feelings of hopelessness and isolation. Together, we can work towards:

* Reducing the weight of self-blame and shame
* Building coping strategies to manage overwhelming emotions
* Finding hope and a renewed sense of connection
* Empowering you to see your worth beyond your struggles

You don’t have to face this alone. Reaching out can be the first step toward healing. 💜

📩 Message me today to find out how therapy can support you.

***dePreventionMonth

29/08/2025

🌱 Mindful Changes Counselling & Psychotherapy 🌱

Life can feel like a cycle — anxiety building → short-term relief → more anxiety… or addiction leading to shame and guilt → relapse → starting over again. Grief, too, can leave us stuck, searching for a way forward.

At Mindful Changes, I offer a safe, person-centred space to explore these struggles and break free from repeating patterns. Together, we can uncover new perspectives, build self-understanding, and use practical tools and interventions to support your growth, healing and long-term change.

Whether you’re navigating anxiety, addiction, relapse prevention, or grief, therapy is not about being told what to do — it’s about finding your way forward, with support, compassion, and a tailored approach that integrates what works best for you.

✨ Growth begins with a single mindful change. Are you ready to take yours?

25/08/2025

🌑 Depression — More Than Sadness 🌑
Depression affects millions every year. In the UK, 1 in 6 adults experience it weekly, yet it’s often hidden behind a smile or silence.

Common struggles include:
•Low mood and loss of interest
•Changes in sleep or appetite
•Feeling tired, empty, or hopeless
•Harsh self-criticism or guilt
•Withdrawing from others

✨ How therapy can help:
Depression can make you feel isolated, but you don’t have to face it alone. In counselling, I offer a safe, non-judgemental space to talk and truly be heard.

From a Person-Centred perspective, Carl Rogers believed that depression often comes from a gap between who we feel we should be and who we really are. Therapy helps reduce this gap — by fostering self-acceptance, compassion, and a reconnection with your true self.

🌱 Change is possible. Reaching out is the first step.

20/08/2025

🌿 Therapy for Anxiety: Understanding the Struggle 🌿
Anxiety is more than just worry, it often shows up in everyday life and in ways we might not even notice at first. Sometimes we may not know we have it. Common symptoms can include:
✨ Avoidance (of places, people, or situations)
✨ Racing thoughts or overthinking
✨ Restlessness or difficulty relaxing
✨ Physical sensations like a racing heart, sweating, or stomach knots
✨ Irritability or being “on edge”
✨ Difficulty concentrating or sleeping
For many people, avoidance feels like a way to cope – “If I don’t face it, I won’t feel anxious.” But in the long run, this can keep us trapped in the cycle of anxiety.
From a person-centred therapeutic viewpoint, anxiety often arises when our self-concept (how we see ourselves) doesn’t match our self-structure (our true lived experiences, feelings, and needs). This mismatch creates incongruence – a state of inner conflict that leads to psychological distress.
💬 In therapy with me, I offer a safe, confidential, and non-judgemental space to explore these experiences. Together, we can:
🌱 Understand the roots of your anxiety
🌱 Explore the impact of incongruence on your wellbeing
🌱 Develop healthier ways of relating to yourself and the world
🌱 Move towards greater self-acceptance and inner balance
You don’t have to face anxiety alone – support is available. 💚

📩 Message me if you’d like to know more about how counselling can help.

20/08/2025

🌱 Why is it so hard for men to get help with their mental health? 🌱
From a therapeutic viewpoint, many men find it difficult to reach out for support because of deep-rooted social and cultural expectations. Messages such as “man up”, “be strong” or “don’t show weakness” create barriers, leading to silence, withdrawal, or coping through unhealthy behaviours.
In Person-Centred Therapy, Carl Rogers’ theory helps us understand this struggle. Men often develop a self-concept (how they believe they should be – strong, independent, unemotional) that doesn’t always match their real lived experience (feeling anxious, low, overwhelmed). This mismatch – what Rogers called incongruence – can cause inner conflict and psychological distress.
Instead of reaching out, many men hide these feelings, fearing judgement or rejection.
💬 How therapy helps:
In a person-centred space, the goal isn’t to “fix” you or tell you how to live your life. It’s about offering:
✨ Empathic understanding
✨ Unconditional positive regard (acceptance without judgement)
✨ A safe, confidential space to explore your thoughts and feelings
When these conditions are present, men can begin to drop the armour, reconnect with their true selves, and find healthier ways of being.
👥 If you’re a man struggling silently, therapy can be the first step towards finding your voice and your strength—on your own terms.

01/04/2025

Kitchen/Diner decorated over the weekend

Johnstones: Vanilla Swirl, applied in durable matt, throughout ceiling/walls. Satinwood applied to wood and a feature wallpaper hung and wrapped around dining space.