CBT in Partnership

08/09/2025

11/04/2025

05/03/2024

Reading can help you to learn about yourself, your brain, find techniques and strategies that can help. This can be referred to as Bibliotherapy! More frequently, self help books. ‘But How?’ is possibly one of the most asked questions I hear in therapy.

The popular psychology section of a book shop can feel full and at times, overwhelming. So, on this page are some reading suggestions that can support you and your therapy.

But remember, a self help book is just that - a book. You are the one to put that into practice. A book may feel therapeutic and helpful, but it is not therapy. Support from a psychotherapist may still be required.

01/03/2024

Sensory

Our senses are an incredibly powerful way of grounding. Moving the brain from the doing mode to the being mode.

If you are deliberately paying attention to a sense you are truly in the present moment.

Smells

Try to find a smell that has positive associations for you - maybe one that reminds you of happy times, or a smell which you enjoy. Carry it with you and use it to bring yourself back to the present moment if you get caught up in an unwanted memory.

Helpful smells

Small bottles of essential oils - e.g. eucalyptus, mint, lavender, lemon

Small dried flowers such as lavender, fresh flowers, nature

Perfume soaked on a tissue

Whole spices from the kitchen

The familiar smell of a loved one (or pet!)

Be creative, find what works for you.

Sounds, Sight, Touch, Smells, Taste.

What 5 things I can see (In nature, in a room, in a street etc) 4 things I can hear (birds, traffic, people talking, click of the radiator etc), 3 things I can touch (a silk lining of a pocket, coat, a pebble in pocket, item of jewellery etc.), 2 things I can taste (mints, tea. etc), 1 thing I can smell

28/02/2024

The intention of grounding techniques are to quite literally ground (or earth) yourself. To bring yourself back to this moment, to your body or to an external object or moment to allow a sense of grounding or safety. This can help us to regulate our emotions, when things can feel overwhelming or intense. This can be useful during time of stress or distress.

To prepare these techniques in advance is valuable and can be important. Consider for a moment, would you jump out of an airplane to do a parachute jump without preparing your parachute in advance? The answer for most is a resounding no, preparation in advance so that you know it will be there for you, work for you and keep you safe when you need it.

24/01/2024

Very proud to be able to work in the NHS as a Psychotherapist specialised in trauma. Incredibly experienced and dedicated teams of Psychological therapists, Specialised midwives and Peer Support workers.