Total Focus Therapy

09/10/2025

Lately I’ve been reminding myself how important it is to slow down and come back to myself when life feels chaotic. For me, that might mean stepping outside barefoot, taking a few deep breaths, or just sitting quietly with a cup of tea and my thoughts.

I’m curious — what helps you come home to yourself when everything feels a bit too much?

Sometimes it’s the smallest things that help us find our centre again.

01/10/2025

🌱 Stepping Outside Your Comfort Zone

Anxiety often shows up the moment we even think about doing something different.
Your comfort zone feels safe, familiar, predictable.

But here’s the truth:
👉 If you stay there, life may feel smaller and smaller. Your world shrinks, your confidence decreases, and anxiety ends up controlling you instead of the other way round.

👉 If you step out, yes — it feels scary at first. But each step builds resilience, courage, and a sense of freedom. What once felt impossible becomes part of your new “normal.”

The choice isn’t about getting rid of anxiety completely. It’s about deciding:
✨ Will I let fear keep me stuck?
✨ Or will I carry it with me and grow into something more?

If you’re ready to start taking those steps — no matter how small — therapy can give you the tools and support to move forward.

💬 Send me a message if this resonates. You don’t have to take those first steps alone.

16/09/2025

08/09/2025

If you're thinking that therapy may be right for you but are worried about where do you start, don't let that stop you starting counselling sessions.

There is no right or wrong in what to start talking about and exploring. I believe that wherever you start, we'll get to exploring everything you would like to in time. It's all about trusting the process...and yourself.

Get in touch and start wherever feels right for you at the time.

24/08/2025

🔥 Perimenopause: When Everything Changes

Perimenopause was another turning point — and one I wasn’t prepared for.
Why don’t we talk about it more? Why does no one tell you it can start in your mid-thirties?

I wasn't prepared for the exhaustion, mood shifts, brain fog, dry skin and hair and broken sleep, tired muscles, achy muscles. I had no idea your body's needs may change — like strength training over more cardio, a different balance of foods, creams, pills or potions.

Here's a video of me when I began strength training - going from not being able to stand to watch a whole football match to standing for a whole day at a festival, finding my rhythm and able to enjoy life again.

So many of us go through it confused, alone, and wondering if it’s just us.But it isn't.

When your hormones, mood, body, and inner world are all in flux, sometimes you need to refine what “home” means.

You don’t have to navigate it alone. I can help you explore what this new version of yourself may look like with compassion, curiosity, and support.

19/08/2025

🪶 Rediscovering Myself in Motherhood

When I became a parent, the journey inward shifted again.
Like many parents, I put my baby’s needs first — even while navigating pain, exhaustion, and questions I didn’t know how to answer. My own needs quietly slipped to the background.

And that’s without the trauma that so often comes with birth itself.
The sleepless nights, the constant questioning — Am I doing enough? Am I doing it right?
Parenting has been the hardest, most transformative, most rewarding experience of my life.

But somewhere in that blur, I realised something vital:
To truly care for this tiny human, I had to care for myself too.

That’s when another part of my journey home began — not despite motherhood, but within it.

Parenthood can stretch us beyond what we thought we could hold.
If you're feeling lost in the caring, the giving, the doing — you’re not alone.

Let’s take a moment to find you again.

13/08/2025

🌿 Coming Home to Yourself

Do you feel a call to come home — not to a place, but to yourself?
Many years ago, I felt it too. I didn’t understand it at first. It was a quiet but persistent pull that left me feeling overwhelmed and unsure. I needed support to begin untangling what it meant.

It wasn’t a call to travel anywhere. It was a call inward.

I began to really listen: What do I want in life? What parts of me have gone unseen, even by me? Slowly, through self-discovery, body-based practices, creativity, and support, I came back to myself — more centred, more ‘me.’ That, for me, is what coming home feels like.

That journey led me into a new career I now love. I also gave myself permission to be outside more, to write books, to feel joy in movement, adrenaline, and expression. And I still follow those nudges today.

Coming home isn’t a one-time event. What we need shifts as we move through life. But the more we listen, the more we know where home really is.

If something in you is stirring — a pull, a restlessness, a whisper — you don’t have to explore it alone. I offer a space where you can begin gently, and see what unfolds.

This photo is of me, coffee in hand after a wild swimming. Heaven to me. But I know that's not everyone's cup of tea. What is 'being home' to you?

👉 If you need help to find your way home, Get in touch.

29/07/2025

So many of you have asked, and I’ve finally listened (and figured out the tech 😅).

I’ve started recording some of the visualisations and meditations we use in sessions so you can use them at home—whether you're needing a moment of calm, a reset, or just my voice in your ears telling you to breathe.

They’re coming soon — to your headphones, your quiet corner, or your favourite blanket fort.

22/07/2025

How many times do we walk past beautiful things, thinking to ourselves how busy we are, and how much we have to juggle.

I took time out today to sit and be - watching the waves in the sea, listening to them and the seagulls. Just sitting and enjoying something we usually take forgranted. Pure bliss.

18/07/2025

Today is World Listening Day. Listening is so important in counselling. Really listening with all your senses is what helps you build self awareness and develop understanding. It sounds simple, doesn't it. But so few people actually practice it.

Even today, i found myself saying to my children, 'Don't be silly. You'll be fine.' That's not listening. That's dismissing and a judgement. Because I was short on time and wanted them to get through the day feeling better. Even when you're trained to listen, and you're good at it, like me, we can slip back into trying to fix things rather than listen.

But, feeling heard can make such a difference to someone. That's why I'll make space later to listen to my children and give them my attention.

Do you have any stories about the importance of listening you'd like to share?

17/07/2025

My youngest is about to leave primary school. For him, there’s sadness in saying goodbye to old friends, familiar routines, and the staff who’ve made him feel safe. There’s fear too — fear of the unknown, of new faces, new places, a new rhythm.

But alongside the fear is excitement — the sense of a new chapter opening.

Transitions are like that. Whether it’s leaving a job, a relationship, a home — through redundancy, retirement, relocation, separation or loss of someone close — change often pulls us away from what felt secure and known.

It can feel overwhelming, even intolerable.

As a counsellor, I can help you sit with the discomfort of change. To find steadiness in the in-between, and gently move toward the growth that follows. Because it does come — the part where you grow.

10/07/2025

Total Focus Therapy supports Bar Rakuda, The Barbican (Plymouth). What a delicious Greek salad to wind down and relax!

It's important to gain balance in life. Time out in the sun, swimming in the sea or meeting friends are some of the things that recharge me. What recharges you?