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Looking after your mental health while you have to stay at home

The current Coronavirus (COVID-19) is worrying and can affect our mental health. While it is important to stay informed, there are also many things we can do to support and manage our wellbeing during such times.

Here are some tips that could help you, your friends and your family to look after your mental health at a time when there is much discussion of potential threats to our physical health.

 

Looking after your mental health while you have to stay at home

The government is telling us to stay at home and only go outside for food, health reasons or essential work, to stay two metres (six feet) away from other people and wash our hands as soon as we get home.

This will mean that more of us will be spending a lot of time at home and all of our regular social activities will no longer be available to us.

It will mean a different life rhythm, a time to be in touch with loved ones and friends in a different way than usual. Social media, e-mail or on the phone, all of these are good ways of being close to the people who matter to you.

You Personally, start to create a new daily routine that prioritises looking after yourself.

You could try reading more, watch your favourite movies, write up stories and memories about your life,  plan an exercise routine, try out relaxation techniques, or explore the internet to expand your knowledge on things you are interested in.

 

I am offering one to one ONLINE counselling sessions for those that are feeling anxious, sad or stressful at this moment in their life and would like to talk.

This can be done using any of the following:  WhatsApp Video  /  Skype  /  Messenger Video  /  Zoom

I am conscious in this stressful time that we need to take finances into consideration, so as to make this as easily affordable to all I have reduced my session fee to £10 for 40 minutes 

(usually my session costs are between £50 to £80 for 45 minutes)

Please feel free to contact me on 07740 348479

www.starbankhouse.com

debbie@starbankhouse.com

Looking after your mental health while you have to stay at home  –  other things to consider

Plan your day

We are all adjusting to a new, rather strange, way of life. This can be a risk to our mental wellbeing.

As tempting as it might be to stay in pyjamas all day, regular routines are essential for our identity, self-confidence and purpose.

Try to start your day at roughly the same time you usually would and aim to set aside time each day for movement, relaxation, connection and reflection.

 Move more every day

Being active reduces stress, increases energy levels, can make us more alert and help us sleep better.

Explore different ways of adding physical movement and activity to your day and find some that work best for you.

Even at home, there will be lots of ways to exercise and keep your body moving. Alternatively look online for free workouts.

Try a relaxation technique

Relaxing and focusing on the present can help improve your mental health and lighten negative feelings.

Try some different meditation or breathing exercises to see what helps. For example, sometimes we can be so tense that we do not even remember what being relaxed feels like. Progressive muscle relaxation teaches you to recognise when you are starting to get tense and how to relax.

Try this NHS link   https://www.cntw.nhs.uk/resource-library/relaxation-techniques/

Connect with others

Staying at home, especially if you live on your own, can feel lonely. Find creative ways to keep in touch with co-workers, friends, family, and others to help you (and them) feel more connected and supported.

Explore ways of connecting that work for you, whether that’s by post, over the phone, social media, or video-chat. This could be anything, from sharing a cup of tea over video, playing an online game together, or simply sending a supportive text message.

Take time to reflect

Make time every day to reflect on what went well. It’s important to recognise your successes and the things you are grateful for, no matter how small. Consider keeping a gratitude journal each day where you could write two or three of these things every night before you go to bed.

Improve your sleep

Feelings of uncertainty and changes to daily life may mean you have more difficulty sleeping.

There is a lot you can do to improve your sleep. Aim to go to bed and get up at the same time each day, even at the weekend if you can, and try to get some natural sunlight (by opening your curtains and windows) where possible. This helps to regulate your body clock which can help you sleep better.

Wind down before bed by avoiding using your phone, tablet, computer or TV for an hour before bedtime.

 ABOUT ME

Does life feel like something is getting on top of you? Could you benefit from a place to take some time-out to explore your thoughts and feelings, to get back on a front foot again and to truly make the changes you want?

As an Integrative Therapist  I combine Counselling, Hypnotherapy, Psychotherapy, Neuro Linguistic Programming (NLP) and Cognitive Behavioural Therapy (CBT) to help you in a way that works for you. I use a mixture of approaches that I adapt for each individual client and we work together to establish what your requirements are. My approach is friendly, easy, relaxed and conducted in complete privacy and confidentiality.

Please call me to discuss what is bothering you and we can take it from there.

Make today the day to change the rest of your life…  T: 07740 348479

 

I am qualified in:

Counselling // Hypnotherapy // Psychotherapy // Neuro Linguistic Programming (NLP) // Cognitive Behavioural Therapy (CBT) and Eye Movement Desensitisation & Reprocessing (EMDR)

My qualifications are:

Diploma in EMDR (Eye Movement Desensitisation and Reprocessing)

Advanced Diploma in Integrative Hypno-psychotherapy & Counselling
Diploma in Integrative Hypnotherapy and Psychotherapy

Diploma in Integrative Counselling
Master NLP Practitioner
Certificate in Cognitive Behavioural Hypnosis and NLP
Certificate in Counselling Skills and Theory

The Trauma Workshop

Analytical Hypnotherapy and Inner Child Workshop

 

 

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Make today the day to change the rest of your life…  T: 07740 348479

 

Just some of the areas I can help you with:

  • Smoking cessation
  • Weight management or body image issues
  • Self-confidence & self-esteem problems
  • Sleep issues
  • Fears or phobias
  • Unwanted habits
  • Pain management
  • Headaches
  • Relaxation
  • Anxiety & panic attacks
  • Stress or depression
  • OCD
  • Learning and memory
  • Anger, guilt or limiting beliefs
  • Hypnoanalysis, regression & pain
  • Anger, guilt or limiting beliefs
  • Couples Counselling
  • PTSD, Trauma

The list opposite is just an example so don’t worry if your specific concern or issue is not listed here we can meet and talk about what you need and what would be the best for you.

So please get in touch and make this your day to change the rest of your life. To contact me, please call 07740 348479 or simply email me.

Did you know that as a smoker your heart beats up to 10,000 extra beats every day?

 Cigarette smoke contains over 4,000 chemicals, including 43 known cancer-causing (carcinogenic) compounds and 400 other toxins. These include nicotine, tar, and carbon monoxide, as well as formaldehyde, ammonia, hydrogen cyanide, cyanide, acetone, butane, sulfuric acid, arsenic, and DDT. Then there is the pesticides and insecticides that have been used …..

SPECIAL OFFER…STOP SMOKING…SPECIAL OFFER
A two hour session @ £250.00
However, use the following code SC0417 and get £55.00 off
making it £195.00 for the session
(approximately the cost of 20 packs of cigarettes)

Making that initial call is the hardest part, so please get in touch and make today your time to change the rest of your life and be a non smoker.

 Please contact Debbie on 07740 348479

The Benefits

How to benefit most from therapy
Personal change can be swift or slow dependent on many factors, including personal motivation, the severity and complexity of the problem and how ambitious your goals are.

  • Please be patient and come with a positive expectation that therapy will be helpful and productive.
  • Speak openly about your ideas of what will help.
  • Understand that change often requires practice and perseverance.
  • Be aware that no therapist can offer a guarantee of a cure or improvement.

Just in case you are wondering here are some facts on Hypnotherapy…
There is no great mystery to hypnosis – it is a natural process. Drifting in and out of trance/daydream is part of our everyday life, like those times when you drift into a day dream for a few moments, that can be described as hypnosis. A Hypnotherapist uses this relaxed state to help you make the changes you want.

 

Cognitive Behavioural Therapy

This is essentially a way of working that identifies and helps change specific unwanted responses or behaviours (e.g., a phobia, eating habits, smoking, panic attacks, blushing, confidence etc). It effectively focuses on the thoughts and feelings that drive the unwanted behaviour. The assumption here being that if our thoughts change then so will our behaviour.

Using hypnosis, suggestions are given that are taken in by the mind.

  • Replacing unhelpful thoughts
  • Finding existing inner resources that have been forgotten
  • Exciting the mind as to the possibilities of a new way of doing things.

Behavioural techniques are used to gain further knowledge about what is going on in the specific situation and to gain confidence in the new learning’s that are occurring. The treatment plan is usually brief and people experience relatively fast relief of symptoms and responses, and enduring changes are made.

 

NLP or Neuro Linguistic Programming

NLP or Neuro Linguistic Programming is a set of therapeutic techniques that we can use to change responses. It is essentially the re-programming of the mind and choosing a more positive outlook. It springs from the study of the world’s most effective therapists.

The field of NLP has gone past these initial accomplishments to study the patterns, behaviours and beliefs of successful people in all areas of life. What NLP has found is that people that succeed all use the same kind of techniques to communicate with themselves and others. They have the same “mental tool set” that we all have; they just use them in different ways. NLP shows us how we understand our experiences. It is a way of perceiving reality, and of making appropriate interventions that move us towards what we want.

“NLP may be the most powerful vehicle for change in existence.” – Modern Psychology Magazine.

 

 

Just to dispel some of the myths

  • You cannot get ‘stuck’ in hypnosis.
  • You do not in any way become unconscious or semi-conscious.
  • You cannot, at any time, be made to do things you do not want to.
  • You are totally aware of yourself and your surroundings at all times.
  • You do not go to sleep.
  • You are not in anybody’s power and nobody can take control of you.
  • You can voluntarily leave the hypnotic state whenever you wish to.
  • You cannot ‘leave your body’.
  • You cannot ‘lose your mind.’
  • You cannot be ‘possessed’ in some way.

Hypnosis is a truly natural state of mind and body.

Hypnotherapy can be a very powerful tool to help positively influence your life.

 

 

 

Counselling and Psychotherapy

Counselling and Psychotherapy allow clients to explore personal and emotional difficulties in a structured environment. A Psychotherapist is trained to listen and assist the client in gaining a greater understanding of the process by which they can become trapped in their own issues.

A session provides a space to explore experiences and emotions and get in touch with feelings and issues of conflict, through which the client can become acquainted with inner resources for personal growth and healing.

Most people go through times in their lives that are painful and distressing, when they face difficulties and decisions. Sometimes memories of the past, painful issues in the present or anxiety about the future can make it difficult to cope with everyday life.

 

What is EMDR therapy?

Eye Movement Desensitization and Reprocessing (EMDR) therapy is an interactive psychotherapy technique used to relieve psychological stress. It is an effective treatment for trauma and post-traumatic stress disorder (PTSD).

During EMDR therapy sessions, you relive traumatic or triggering experiences in brief doses while the therapist directs your eye movements.

EMDR is thought to be effective because recalling distressing events is often less emotionally upsetting when your attention is diverted. This allows you to be exposed to the memories or thoughts without having a strong psychological response.

Over time, this technique is believed to lessen the impact that the memories or thoughts have on you.

What are the benefits of EMDR therapy?

People who are dealing with traumatic memories and those who have PTSD are thought to benefit the most from EMDR therapy.

It’s thought to be particularly effective for those who struggle to talk about their past experiences.

Although there is not sufficient research to prove its effectiveness in these areas, EMDR therapy is also being used to treat:

  • depression
  • anxiety
  • panic attacks
  • eating disorders
  • addictions

 

 

Work Ethics

Commitment
My commitment to you is to support you in working through any life difficulties you may have. I aim to be reliable, will make sure your sessions are uninterrupted and that you are treated respectfully at all times.

I am normally contactable by telephone 9am to 5pm each day or you may leave a voicemail message. I will endeavour to return your call within 24 hours.

Your commitment is to be willing to explore your emotions, life experiences, behaviours and ways of thinking as honestly and openly as you can, in order to answer any questions and concerns you may have about your life.

Attendance of appointments is important. You must show commitment to your appointments, value and prioritise them. I have set this time aside for you.

Appointments will end at the agreed time even if you arrive late for your session.

The achievement of positive outcomes will require commitment and input from you, both within and between your appointments. You are free to leave therapy during a session.

You are free to leave therapy during a session.

 

I combine Counselling // Hypnotherapy // Psychotherapy // Neuro Linguistic Programming (NLP) // Cognitive Behavioural Therapy (CBT) and Eye Movement Desensitisation & Reprocessing (EMDR)

My qualifications are:

Diploma in EMDR (Eye Movement Desensitisation and Reprocessing)

Advanced Diploma in Integrative Hypno-psychotherapy & Counselling
Diploma in Integrative Hypnotherapy and Psychotherapy

Diploma in Integrative Counselling
Master NLP Practitioner
Certificate in Cognitive Behavioural Hypnosis and NLP
Certificate in Counselling Skills and Theory

The Trauma Workshop

Analytical Hypnotherapy and Inner Child Workshop

 

 

I work within the boundaries of my professional competence using the skills in which I have been trained and developed.

I am ethically obliged to ‘terminate therapy at the earliest time, commensurate with the good care and continuing welfare of the client’ (National Council for Hypnotherapy). This means I neither continue therapy for my own personal needs such as enjoying a your company or for financial gain, nor do I terminate it prematurely leaving you anxious, with unfinished business, or with effects that are not likely to last. The ideal time for bringing a course of therapy to a conclusion is normally agreed between us.

Confidentiality
I offer a confidential service, so your privacy will always be respected. The only person I would talk to about your sessions is my clinical supervisor. However, I will not reveal your name or any other details that may identify you.

Situations when confidentiality would be broken are:
Unless it was not possible, I would always talk to you first and involve you in the decision to break confidentiality. For example if your life, or another’s life, is in danger. If there are serious child protection concerns.

Hi Debbie

Just wanted to say a Massive Thank you.

You have put masses of hard work into our sessions and I have had amazing results.

Thank you so much.  JC

 

Debbie

Thank you for helping me. 

You are a star, even though you say I have done all of the work. 

I couldn’t have got there/here without you. 

Julie M

Wow I have smoked since I was 14 and I have tried many times to give up.

I left my session needing a shower, my clothes needed washing, the smell yuck.

What a powerful session, I AM A NON SMOKER and my wife is in shock.

THANK YOU

Dan G

Dear Debbie

Thank you for all your help and support,

I feel in control of my life and I do have all the tools I need. 🙂

Thank you so much.

Helen S

OMG, I am now a non smoker.

I have tried so many times and got nowhere. I did question if this would work for me but I left after the session and had to have a shower, wash my clothes and I binned all of the ashtrays plus ALL the cigarettes I had hidden around my home.  I am my friends worst nightmare now, I tell them they smell.  5 months and counting and I am a non smoker and I feel so much better.

I cannot thank you enough

JENNY B

Anxiety, what anxiety.  It wasn’t easy at times but thank you for making it easy for me to continue.  Your patience is amazing and I feel relieved, happy and looking forward to my future.

Thank you so very much

MK

 

Dear Debbie,

It has been 6 months & 10 days since my last cigarette, I know this because my husband is counting. In my past I have only ever managed 48 hours, pathetic I know but for me now  I am a non smoker and have no desire to go back.

I just want to say thank you.

RK

 

I can safely say I don’t do diets any more.  I now eat sensibly and I can’t believe it I now EXERCISE, but it is exercise that fits around my life and my days.  In 3 months I have nearly lost a stone in weight and it is staying off.  I am so much happier, my hubby is panicking at the need for new clothes, but in saying that he may need some soon as he is has been going along with my new eating habits.  The big plus side is I sleep so much better.  Why did it take me so long to find you.

A massive Thank YOU

JF

 

Fees & T+Cs

FEES

Session Fee –  50 minute session £50.00 to £80.00 depending on the type of therapy you would like or is right for you. 

Want to give up Smoking – It is a 2 hour session, £250.00 including 30 minute follow up session if required.  Please use code SC0519 and get £55.00 off, making it £195.00

The ways in which you can pay are by cash, credit card, Apple Pay, G Pay, cheque, PayPal or electronic transfer.

Please note that if by the second session, you have not paid for the previous two sessions, I will be unable to offer you another appointment until the outstanding amount has been cleared.

I will give you one months notice before any increase in my fees.

 

Ways in which to pay:

Cash – payable at the agreed rate the end of each session.
Bank Transfer 
– payment required prior to your first session.
Cheque 
– made payable to Starbank House Ltd.

Credit Card / ApplePay / G Pay
pingit – using the pingit application, this is a free of charge application.
PayPal
debbie@starbankhouse.com

 

 

Cancellations
Please provide 48 hours notice by telephone if you cannot attend your appointment.  If you do not cancel within 48 hours I reserve the right to charge for the appointment at my standard rate.

I will give you two weeks notice if I plan to be away and will inform you as soon as I can if I have to cancel your session in an emergency.

In the case of any unforeseen incident occurring to me, which would prevent me contacting you, I have instructed a colleague to access my client contact file, so that you would be informed of the situation and offered a therapy session with them.

Complaints
If you have any complaints with me as your therapist, we can hopefully work through these together. If this is not possible, you can express your concerns to the GHR or CNHC.

 

 

 Therapy Locations – to suit you or at any of the following

Thame, Oxon

Aylesbury, Bucks

Princes Risborough, Bucks

St Giles, Oxford OX1

Wootton, Bedford MK43

Contact Us

Email:  debbie@starbankhouse.com

Call or Text:  07740 348479

 

Therapy Locations – to suit you or from one of the following:

Thame, Oxon

Ayelsbury, Bucks

 Princes Risborough, Bucks

St Giles, Oxford OX1

Wootton, Bedford MK43

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Registered Office: Starbank House Limited, Stars Lane, Dinton, Bucks HP17 8UL