http://www.elizabethpaterson.co.uk/

Elizabeth Paterson, 2 Infirmary Street, Leeds (2026)

16/04/2026

When the World Feels Overwhelming…

There are times when the world feels like too much.
Constant news about big things going wrong, so many opinions being shared. It can all build into a sense of overwhelm, anxiety, or emotional fatigue.

It can feel like you should stay informed, aware, and engaged at all times.
But we’re not designed to process endless information and stress.
Protecting your mental health doesn’t mean you don’t care.
It means recognising when you need space to recharge.

When everything feels like a lot, small things can help you steady yourself:
• putting your phone on do not disturb for an hour and noticing how different your head feels
• doing something low-effort and familiar like re-watching a comfort show, a bit of crafting, or getting lost in a book
• getting out for a short walk, or sitting on a bench and just looking around for a while

You’re always welcome to come and talk things over with me too 🤗

04/02/2026

We all tell ourselves stories, often without even noticing.

Things like:
“I should be coping better.”
“Everyone else seems to manage.”
“If I slow down, it’ll all fall apart.”

These aren’t facts, they’re interpretations. But when we hear them often enough, they can start to feel true.

Many of these stories were shaped early on and once helped us cope with something difficult. Over time, though, they can become a bit limiting, quietly influencing how we feel about ourselves and how we respond to life.

Therapy isn’t about forcing positive thinking or changing who you are. It’s about gently noticing the stories we carry, understanding where they came from, and seeing whether they’re still helpful now.

Sometimes it’s simply about pausing to notice the story running in the background - and whether it’s helping or holding you back.

16/12/2025

The festive season can bring a lot of expectations and mixed feelings. It’s okay if your energy doesn’t match the twinkling lights outside.

Take a moment for your body
Step into a quiet room.
Let your shoulders drop.
Take a slow walk — even just to the kettle.
Tiny pauses that help everything loosen, even for a moment.

Come back to your senses
Three things you can see.
Two things your body can feel.
One long breath out.
A simple reset you can do anywhere.

Give yourself a soft boundary
“Just a moment.”
“I’m going to make a cup of tea first.”
Small words that open a little space for you.

Hold on to what feels like yours
A song that settles you.
A scent you love.
A warm drink in your hands.
Anything that brings you back to yourself.

If this season feels heavier than a few small pauses can hold, online therapy and counselling can offer a calm, supportive space to reflect — at your own pace, without pressure to be “festive” or “cheerful.”

You’re welcome to get in touch if you’d like to explore whether therapy could support you right now.

07/10/2025

Which stage feels most familiar to you right now? 🌊 Just noticing where you are can be part of the journey

Change in therapy can feel slow or uncertain. Carl Rogers’ 7 Stages of Process remind us that growth often comes in waves—you move forward, pause, sometimes drift back, and then move forward again.

💙 Stage 1: Closed Off – Feeling shut down or unsure about your emotions.
💛 Stage 2: Slight Opening – Starting to notice something’s off, maybe still leaning on old coping habits.
💚 Stage 3: Beginning to Explore – Putting words to feelings, noticing patterns or surprises about yourself.
💜 Stage 4: A Shift Towards Openness – Expressing feelings more honestly, starting to question old “shoulds.”
🧡 Stage 5: Owning Feelings – Recognising emotions and connecting them to your choices and relationships.
💖 Stage 6: Deep Change – Fully experiencing feelings in the moment, old patterns softening, self-acceptance growing.
💫 Stage 7: Living with Openness – Feeling more in tune with yourself and approaching life with curiosity and flexibility.

✨ You don’t need to label your stage or move quickly through them. Even noticing small feelings or saying them aloud is part of the process. Growth often happens quietly, in ways you might not expect—just like waves on a pebble-painted shore.

🌊 Some days we drift between stages. Where are you noticing yourself today?

10/08/2025

Do you get the Sunday Scaries?

It creeps in slowly… the weekend’s almost over, and suddenly there’s a knot in your stomach, your mind’s racing, and everything feels heavier than it did an hour ago.

It’s so common — but that doesn’t make it easy. Sometimes it’s about work stress, sometimes it’s about feeling stuck, and sometimes it’s hard to even put your finger on why.

If you’ve been there, you’ll know it can colour your whole evening. You’re not the only one who feels it — and you’re not imagining it either.

Let’s make Sundays feel lighter again, get in touch.

02/06/2025

At the heart of therapy is the belief that everyone deserves to feel safe, seen, and supported — exactly as they are. This Pride Month, I’m celebrating love in all its forms and standing in solidarity with the LGBTQ+ community. 🌈

Whether you're exploring identity, processing life’s challenges, or just needing a space that welcomes your full self — you are always welcome here.

09/04/2025

Being more thoughtful about how people really experience things — not just how I expect them to, and I will try being slower to judge and quicker to listen.

11/03/2025

Brighter Days, Brighter Mind: Why Sunnier Weather is Great for Therapy

Longer days, brighter skies, and a little more sunshine—spring and summer bring a natural mood boost! Ever noticed how things feel just a bit lighter when the sun is out? That’s because sunlight increases serotonin, lifting your energy and making challenges feel more manageable. And that’s exactly why this is a great time to start (or restart) therapy.

☀️ Sunshine & Mental Well-being
More daylight = more vitamin D, better sleep, and a naturally improved mood. Even just a short walk outside can help clear your head and shift your perspective. When our energy is up, we’re often more open to exploring, reflecting, and making changes that felt tough in winter.

🌿 A Great Time to Grow
Therapy in the colder months can feel like survival mode—just getting through the tough stuff. But in the warmer months, it can be about expansion: thinking about what’s next, making gentle shifts, and creating space for yourself. With a clearer head, therapy can feel more proactive and even exciting.

💻 Flexible Therapy, Wherever You Are
Summer can be full of plans, but therapy doesn’t have to be another thing on your to-do list. My sessions are online, so you can fit them around your life—whether that’s in your garden, on your sofa, or before an evening walk.

Thinking about starting therapy? This might be the perfect time. Drop me a message, and let’s chat! 💬

31/01/2025

Spoon Theory: A Simple Way to Talk About Energy & Wellbeing

Ever had a day where even small tasks feel exhausting? Like just getting out of bed or making dinner takes way more effort than usual? Spoon theory is a great way to understand why.

The idea is simple: Imagine you start each day with a set number of spoons. Every task—brushing your teeth, answering emails, cooking—costs a spoon (or more). Some days, you have plenty. Other days, you barely have any. And when your spoons run out, you’re out of energy—no extras available.

I often use this metaphor in therapy to help people set boundaries, pace themselves, and navigate tough days with kindness. It’s not about guilt—it’s about knowing your limits and taking care of yourself.

If this resonates with you, therapy can be a space to explore what drains your spoons, what replenishes them, and how to create a life that feels more balanced—even on the hard days.

💬 Let’s chat—you're not in this alone.

19/11/2024

Perfectionism: The Hidden Stress of Always Trying to Be ‘Perfect’

Perfectionism can sneak into our lives in ways we don’t always notice, but it can be exhausting. It’s that inner pressure to always be on top of everything—whether it’s work, relationships, or personal achievements—and the fear of not measuring up if things aren’t flawless. Sound familiar?

The thing is, perfectionism isn’t just about wanting things to go well—it can affect your mental health, causing anxiety, stress, and burnout. 😔 It can keep you stuck in cycles of self-doubt, making you question whether your efforts are ever enough.

You might find yourself avoiding tasks because you're afraid of making mistakes, or spending too much time on the smallest details. But here's the truth: No one can be perfect all the time—and actually it might be a lot more fun and interesting not to be.

Therapy can be a great way to unpack those perfectionistic tendencies and learn to approach life with more balance and kindness toward yourself. 🌿

In therapy, we work through the pressures you put on yourself and how to manage expectations, without getting trapped in unrealistic standards. You’ll learn to embrace progress over perfection, give yourself permission to enjoy the meandering path and understand that your worth isn’t tied to being perfect.

If perfectionism is affecting your life, it’s time to get the support you deserve. 💛 Therapy can help you find a healthier, more compassionate way of thinking about yourself, your work, and your relationships.

Ready to break free from perfectionism? Let’s talk. 🌸

01/10/2024

Feeling Stuck? Here’s How to Start Moving Forward

Feeling like you're putting in so much effort but not seeing progress? Many people experience this at different stages of their lives. It’s normal to feel stuck, but there are practical steps you can take to start moving forward:

Understand Yourself: Take time to explore your thoughts and feelings. Journaling can be a powerful tool to identify patterns, understand what's driving you, and recognise what’s holding you back.

Challenge Negative Thoughts: Pay attention to your self-talk. Negative, limiting thoughts like "I’m not good enough" can feel true, but they aren’t always accurate. When these thoughts appear, try to challenge them—ask yourself if they're based on fact or simply fear. Practice treating yourself with the same kindness you’d give a friend.

Build Confidence Through Action: Taking small steps outside your comfort zone can help build your confidence. Growth happens when you try new things, even if they feel intimidating. Start with small actions and celebrate your progress—each small win can boost your belief in yourself.

Self-help can be incredibly effective, but if you're feeling overwhelmed or stuck in your attempts to change, therapy can provide the extra support you need. As a Person-Centred therapist, I help people uncover their true values and challenge unhelpful patterns. If you’re ready to explore this journey more deeply, I’m here to help.

Let’s connect when you're ready.

02/07/2024

Let's Talk Resilience: Navigating Life's Ups and Downs

Ever wondered how some people seem to bounce back from tough times with a smile? That’s resilience in action! It’s all about facing life’s curveballs with courage and adaptability. Think of it as your superpower for handling stress and setbacks. It's not just about toughing it out—it's about learning and growing stronger from every experience.

Top Tips for Building Resilience:
1. Get to Know Yourself: Tune in to your thoughts and feelings to spot those stress triggers.
2. Break It Down: Big problems? Break them into smaller, manageable steps.
3. Squad Goals: Surround yourself with supportive people who lift you up.
4. Me Time: Treat yourself to self-care—think exercise, good eats, and downtime.
5. Look on the Bright Side: Keep that glass half-full with a positive mindset.

How Can Counselling Help
- Uncover what’s behind your stresses: Talk it out with a professional who’s ready to help.
- Personalised Plans: Tailored strategies to boost your resilience and tackle challenges head-on.
- Stress reduction: Learn techniques like mindfulness to keep stress in check.

Ready to Boost Your Resilience?
Let’s chat! Drop me a message at talk@elizabethpaterson.co.uk to schedule a free 15-minute chat. Together, we'll build a stronger, more resilient you!

Elizabeth Paterson

16/04/2026

04/02/2026

16/12/2025

07/10/2025

10/08/2025

02/06/2025

09/04/2025

11/03/2025

31/01/2025

19/11/2024

01/10/2024

02/07/2024

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