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Monday 9am - 9pm Tuesday 9am - 9pm Wednesday 9am - 9pm Thursday 9am - 9pm Friday 9am - 9pm

https://www.drjogeepsychotherapy.co.uk/, https://www.onlinedbt.co.uk/

Dr Jo Gee Psychotherapy, Guildford (2025)

23/07/2025

Just because you grow up doesn’t mean your inner child disappears.

In fact, the fear, shame or anxiety you might feel today can sometimes be rooted in old wounds that never quite healed.

Do any of these sound familiar?
• You feel hurt easily, even by small things
• You shut down when someone’s upset with you
• You constantly try to earn love or approval
• You’re scared to express your needs

If any of these sound familiar, then your inner child might need some comfort.

𝐁𝐮𝐭 𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩 - it can guide you to discover where these patterns come from, learn to self-soothe and build emotional safety in the present.

You don’t need to carry those unmet needs alone!

21/07/2025

“When should I consider medication?”

It’s a question lots of people ask, usually with a bit of of worry or shame… But psychiatric medication isn’t about “giving up” at all. It’s about giving yourself the best chance to heal.

Therapy can be powerful, but it’s not always enough on its own - especially when your symptoms affect daily life or your brain chemistry might need some extra support.

You might benefit from medication if:
• You’ve been in therapy consistently but still feel stuck
• You’re experiencing intense anxiety, panic or depression
• Your concentration, sleep or energy is constantly disrupted
• You feel overwhelmed by emotional swings or numbness

A psychiatrist can assess whether medication might complement your therapy and walk you through your options. There’s no pressure, no judgement, and they can give you a plan tailored to your needs and goals.

𝐌𝐞𝐝𝐢𝐜𝐚𝐭𝐢𝐨𝐧 𝐢𝐬𝐧’𝐭 𝐟𝐨𝐫 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞 - 𝐛𝐮𝐭 𝐢𝐭’𝐬 𝐚 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥 𝐨𝐩𝐭𝐢𝐨𝐧 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞 𝐢𝐬 𝐫𝐢𝐠𝐡𝐭.

You’re not weak for exploring it - you’re braver for wanting to take steps to feel better.

20/07/2025

Is this helpful thinking or just another mental spiral…?

We all need time to process our experiences, but when it turns into overthinking, it stops being helpful and instead starts weighing us down.

𝐏𝐫𝐨𝐜𝐞𝐬𝐬𝐢𝐧𝐠 𝐡𝐞𝐥𝐩𝐬 𝐲𝐨𝐮 𝒎𝒐𝒗𝒆 𝒇𝒐𝒓𝒘𝒂𝒓𝒅, 𝐛𝐮𝐭 𝐫𝐮𝐦𝐢𝐧𝐚𝐭𝐢𝐧𝐠 𝒌𝒆𝒆𝒑𝒔 𝒚𝒐𝒖 𝒔𝒕𝒖𝒄𝒌.

So next time you find yourself replaying the same situation in your head over and over again, ask yourself:
“Am I trying to understand or trying to control the uncontrollable?”
“Have I been stuck in this thought for hours? Or days?”

Shift gears by grounding your thoughts. Try writing things down, talking it out or simply naming the emotion you’re feeling.

You don’t have to stay stuck in your head. There’s always a way through - and sometimes therapy can help with that!

19/07/2025

Do you have a safe space to feel? Not just a place to talk, but a place to be completely open, honest and even vulnerable.

Some of us just bottle things up. We say “I’m fine” to protect others from our pain…

𝐁𝐮𝐭 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬 𝐝𝐨𝐧’𝐭 𝐣𝐮𝐬𝐭 𝐠𝐨 𝐚𝐰𝐚𝐲 𝐢𝐟 𝐭𝐡𝐞𝐲’𝐫𝐞 𝐢𝐠𝐧𝐨𝐫𝐞𝐝.

A safe space might be a friend who listens without trying to “fix” things, a therapist who helps you unpack the hard stuff, or even a quiet moment where you just let yourself feel.

Sometimes, the safest places start within us once we’ve learned to stop thinking our feelings are “too much.”

You deserve a safe space to feel, be yourself and heal.

18/07/2025

Ever felt completely wiped out after a tough conversation, a deep therapy session or maybe even a cry?

You’re not just being dramatic - that’s called an 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐡𝐚𝐧𝐠𝐨𝐯𝐞𝐫.

Your nervous system ramps up when dealing with intense emotions, so it takes time and energy for it to come back down.

You might feel…
😴 Physically exhausted
🧠 Brain fog and difficulty focusing
😔 Low or extra sensitive
📉 A sudden dip in motivation

Healing isn’t always easy - sometimes it’s draining. But remember that it’s normal!

So let your body recover, take it easy and remember that it’s all part of the process.

17/07/2025

We all love emojis. Sometimes all it takes is a simple smiley face to say it all…

But other times, they can become a mask.

Have you ever sent 😂 when you were actually close to tears? Perhaps you sent 👍 when everything felt far from fine?

On , remember that emojis can only hint at how you feel - but they can’t do the deep emotional work for you.

That’s because real connection needs more than just a smiley face - it needs language and honest communication.

𝐒𝐨 𝐟𝐞𝐞𝐥 𝐟𝐫𝐞𝐞 𝐭𝐨 𝐮𝐬𝐞 😂 𝐨𝐫 👍 𝐢𝐟 𝐢𝐭 𝐡𝐞𝐥𝐩𝐬 - 𝐛𝐮𝐭 𝐝𝐨𝐧’𝐭 𝐡𝐢𝐝𝐞 𝐲𝐨𝐮𝐫 𝐫𝐞𝐚𝐥 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬 𝐛𝐞𝐡𝐢𝐧𝐝 𝐚𝐧 𝐞𝐦𝐨𝐣𝐢.

15/07/2025

Do you feel stuck when things get difficult? Try this DBT skill - IMPROVE the Moment.

It’s a set of coping tools to help you shift your inner emotional state, even when nothing changes in the outer world around you.

🌅 𝐈𝐦𝐚𝐠𝐞𝐫𝐲: Picture a peaceful place or memory
🧠 𝐌𝐞𝐚𝐧𝐢𝐧𝐠: Think about what matters or what gives this moment purpose
🙏 𝐏𝐫𝐚𝐲𝐞𝐫 (𝐨𝐫 𝐏𝐚𝐮𝐬𝐞): Connect with your inner self and search for strength
🧘 𝐑𝐞𝐥𝐚𝐱𝐚𝐭𝐢𝐨𝐧: Breath slowly, listen to music or do some stretches to calm your body
🎯 𝐎𝐧𝐞 𝐓𝐡𝐢𝐧𝐠 𝐚𝐭 𝐚 𝐓𝐢𝐦𝐞: Stay present and focus on just one task
✈️ 𝐕𝐚𝐜𝐚𝐭𝐢𝐨𝐧: Step away mentally with a short, safe escape
💬 𝐄𝐧𝐜𝐨𝐮𝐫𝐚𝐠𝐞𝐦𝐞𝐧𝐭: Talk kindly and encouragingly to yourself

These won’t “fix” everything at once, but they’ll help you tolerate feeling distressed a little more.

13/07/2025

You don’t need to take a hike through a rainforest to connect to nature. Even a few minutes outside is enough to support your mental health in several ways, whether it’s sitting under a tree, walking through a park or just opening a window.

If you start getting out and about, you’ll soon discover that:
• Spending time in nature lowers cortisol (the stress hormone)
• It boosts dopamine and serotonin - your brain’s feel-good chemicals
• Natural light regulates your sleep cycle
• Green spaces improve concentration
• Getting active outside helps your mood and fitness at the same time

You don’t have to be a full-time tree hugger or live in the woods. Short walks, cloud watching and even tending to a plant on your windowsill all count.

𝐘𝐨𝐮𝐫 𝐧𝐞𝐫𝐯𝐨𝐮𝐬 𝐬𝐲𝐬𝐭𝐞𝐦 𝐰𝐚𝐬𝐧’𝐭 𝐛𝐮𝐢𝐥𝐭 𝐟𝐨𝐫 𝐚𝐥𝐥 𝐭𝐡𝐢𝐬 𝐭𝐢𝐦𝐞 𝐢𝐧𝐝𝐨𝐨𝐫𝐬 - 𝐠𝐞𝐭 𝐬𝐨𝐦𝐞 𝐟𝐫𝐞𝐬𝐡 𝐚𝐢𝐫!

11/07/2025

If you’ve ever thought: “I know this reaction doesn’t make sense… but I can’t stop feeling this way!” - you’re not alone. But Schema Therapy might help.

Schema Therapy is a powerful, integrative approach that targets the deep emotional patterns we form in childhood and reinforce over time.

It’s especially useful for people who struggle with:
• Long-standing low self-esteem
• Relationship difficulties
• Emotional sensitivity or overreactions
• A harsh inner critic
• Thought patterns you can’t change with other therapies

Schema Therapy helps you identify those inner patterns (or “schemas”), understand their roots and develop a stronger, more nurturing inner voice.

With Schema Therapy, you can break free from your old self and build new, more fulfilling ways of thinking.

09/07/2025

Most of us wait until we’re overwhelmed, burnt out or in full-on crisis mode before we reach out for help.

𝐁𝐮𝐭 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡 𝐢𝐬𝐧’𝐭 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐰𝐞 𝐬𝐡𝐨𝐮𝐥𝐝 𝐰𝐚𝐢𝐭 𝐭𝐨 𝒓𝒆𝒔𝒄𝒖𝒆 - 𝐢𝐭’𝐬 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐰𝐞 𝐬𝐡𝐨𝐮𝐥𝐝 𝒕𝒆𝒏𝒅 𝒕𝒐 𝐝𝐚𝐢𝐥𝐲.

Think of it like this: you brush your teeth every day - not just when they hurt.

It’s the same with mental health, and we don’t need to wait until there’s a crisis to take action.

There are lots of tools that work best when used regularly - therapy, DBT skills, journalling, mindfulness… The more you build them into your daily routine, the more resilient you become when life gets tough.

You don’t have to do much to look after your mental health, but doing a small something each day makes a big difference.

07/07/2025

You don’t need to feel guilty when you treat yourself to your favourite chocolate.

𝐂𝐨𝐦𝐟𝐨𝐫𝐭 𝐢𝐬𝐧’𝐭 𝐚 𝐥𝐮𝐱𝐮𝐫𝐲 - 𝐢𝐭’𝐬 𝐚 𝐧𝐞𝐞𝐝. 𝐀𝐧𝐝 𝐬𝐨 𝐢𝐬 𝐜𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞!

In fact, eating chocolate (especially dark chocolate!) stimulates dopamine, a chemical in the brain that makes you feel happy and motivated.

𝐖𝐡𝐢𝐜𝐡 𝐦𝐞𝐚𝐧𝐬 𝐭𝐡𝐚𝐭 𝐜𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐢𝐬 𝐬𝐜𝐢𝐞𝐧𝐭𝐢𝐟𝐢𝐜𝐚𝐥𝐥𝐲 𝐠𝐨𝐨𝐝 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡!

(For any old Harry Potter fans out there, this is precisely why Lupin tells Harry to eat chocolate after encountering the Dementors. After all, Dementors were inspired by Rowling’s own experiences with depression!)

On , this is your chance to:
😋 Savour each sweet bite
🍫 Notice the ‘feel-good’ feeling it has in your brain
📅 Make it part of your wellbeing routine, not just a reward

Dr Jo Gee Psychotherapy

23/07/2025

21/07/2025

20/07/2025

19/07/2025

18/07/2025

17/07/2025

15/07/2025

13/07/2025

11/07/2025

09/07/2025

07/07/2025

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Monday	9am - 9pm
Tuesday	9am - 9pm
Wednesday	9am - 9pm
Thursday	9am - 9pm
Friday	9am - 9pm