Author Archives: amandaburbidge

The importance of friendship when you’re struggling or isolated

Today – February 11th – is an international awareness day dubbed ‘Make a Friend day’ – and that’s something many of my clients have anxiety around, or negative experiences with. It can be hard to let your guard down with new people and trust that kindness is simply given as intended, with no catch, when we have experienced negative or imbalanced friendships before.

The world we are in right now, however – a world with an extended lockdown, with 12 months of a global pandemic still ongoing, and isolated from our usual routines and the contact we may be used to having with others – means that more of us than ever are feeling the impact of loneliness, of isolation, and the pressure of dealing with the anxiety and worries of that isolation and the pandemic itself, the impact on our work, on our families, on our entire lives means that a lot of people are reluctant to ‘burden’ others with their worries, because they have worries of their own.

The wonderful thing about healthy friendships is that you can love and support people through their struggles without either taking the burden onto your own shoulders or expecting a friend to carry the weight of our own. Sharing problems is a great way to relieve the weight of them, even when no practical action is taken – just speaking about issues, voicing concerns, sharing feelings, all help.

But if you’re isolated, and find that you pass days at a time with absolutely no contact with others, even remotely or virtually, how can you begin to find a new friend, or re-establish contact with an old one? How – when you have friends – can you ensure that your boundaries aren’t crossed, and that the friendship is healthy and balanced so that both parties benefit from the relationship?

Energy levels

Healthy friendships don’t need you to ‘psych yourself up’ for time together. You shouldn’t feel that you need to take some deep breaths and brace yourself before you speak with or spend time with your ‘friend’ – if someone is exhausting to be with, or takes more emotional and mental energy than you feel comfortable giving, there’s an imbalance in the friendship. If someone – knowingly or not – saps you of energy, you aren’t getting what you need from that friendship.

That doesn’t mean you need to end it – it could be remedied with some forthright conversation, and it may just be that the friend is having a hard time and hasn’t considered their impact on you.

It may, however, be that this was a transitory friendship; one which has fulfilled its role in your life – and the time has come for it to fade away. There doesn’t need to be any falling out or grand event – you are allowed to distance yourself from people who don’t fulfil your needs, and who can also benefit from more independence from your support.

A healthy friendship is one where, no matter how bad you were feeling before, time with them or spent speaking to them lifts you. You can talk, cry, laugh, share your experiences and worries, and still find time to make each other smile and reassure each other. Simply unburdening can make life easier – and a good friend isn’t one who is just there for the good times, but who is able to support you when times are hard. A good friend is one who, when you see them, you soak in the energy created between you, and both come away feeling happier and better for shared time.

You are not a burden

 Think about a friend you adore; about a time when they needed you, and had nothing much to give in return, but you love them and knew it was ok to give them what they needed, because it’s a healthy, loving friendship. Do you begrudge what you gave? The energy and love that you so willingly and happily gave, knowing they would benefit? Do you regret sending gifts, cards or messages of love?

Of course you don’t!

So why, in this same friendship, would that person feel resentful of you? Of supporting or listening to your needs? Of helping you or giving you gifts in return?

If you can feel the love and benefit of giving in a friendship, allow your friend that same joy in giving back.

You are not a burden on people – not even when  you ask for help and are struggling – you are simply a human in need – an experience each and every one of us has had.

New friends in difficult times

It isn’t an easy time to go out and meet new people, so if you have found yourself isolated and struggling alone, wanting friends but unsure how to find them in lockdown, there are still opportunities to reach out to people and to find friends.

Many people are making better use of online communication – using their internet access to chat to people, joining groups on Facebook for those with a shared interest in a hobby – there are groups for book clubs, for crafting, for TV or movie fans. There are groups for most towns, villages and cities, even housing estates, where you can chat to those who live very locally, and where you could even arrange to go on a socially distanced walk with someone from the next street!

If you struggle online, or haven’t got access to those kinds of groups, why not leave a message in a local shop or on a bulletin board looking for someone to walk with, or offer to help a neighbour with shopping and extend some help where you can, and make new relationships that way?

Friendships are priceless

None of us can thrive in isolation – we are, at our very inner nature, pack animals, and we need to interact with others and engage in conversation, shared experiences and share our passions in order to feel fulfilled and happy.

Friendships can seem difficult to find, and especially so when we have low self esteem or tend to lean towards alone time, shying away from busy spaces and group activities. But even those of us who thrive in our own company still need time with others, and a small group  who share interest in the things we love.

The health benefits – physically and mentally – of friendships are immense, and no person is unworthy of that interaction and of the benefits which come from having a trusted, loving friend.

There are a great many articles available which offer more advice on making friends in adulthood – I’ll include the links for those below.

If you are struggling with other issues, and anxieties and trauma which have impacted your friendships, leaving you isolated or feeling trapped in unhealthy and imbalanced friendships or relationships, I can help you. I can help you to process those traumas, to discover your inner core strength, to build boundaries and enforce them to protect your emotional wellbeing, and to thrive in healthier, happier friendships forever. You can contact me through my Facebook page, through this website, email me on or you can call, message or WhatsApp me on my mobile on 07849 037095

Holocaust Memorial Day

January 27th is internationally recognised as Holocaust Memorial Day – and it is, for myself as well as so many others, a day of deep reflection, of remembering those loved and lost, and of the many cruelties humanity have carried out against others for simply being ‘other’.

Six million Jewish people – men, women, children – were erased, snuffed out by the Nazi party, generations of hatred and xenophobia leading to mass murders and atrocities.

This is a piece of world history which we all remember – there are still living survivors and their families who hold dear the memories of those they lost, and who vividly recall the horrors of the camps, the cruelties of their captors, the fear that they lived in. Each November we wear poppies, we wave our flags, and we swear by “Lest we forget” – but across the UK, and the wider world, anti-Semitism is rife, and is still a leading topic in the media.

Year on year the reports of antisemitic views and behaviours are rising, and persecution and segregation are again sliding into ‘the norm’ as right-wing world leaders preach intolerance.

The impact on people – on those who didn’t forget, on those being pushed aside, on those once again living in fear – is immeasurable, and at a time when the world is facing uncertainty and fear we need to remember to come together, to love and support others, and to behave with kindness and compassion, rather than pulling into tribes which alienate and threaten anyone different to ourselves.

With the increase of technology and social media we are more able than ever before to find like minded people to communicate with – but still we see people leaning towards bubbles of those who share their views, and feeding intolerance in those bubbles. This has to stop, and we have to consciously work to explore other views, other cultures, other experiences to build a healthy, full picture of people’s experiences which we can use to shape our own.

The world is a rich tapestry of different cultures, with varied and fascinating histories, and humans are curious creatures. Often what we think of as fear – fear of anything different to our own lived experience – is actually curiosity, and rather than rejecting it we should encourage one another to explore it safely. To reach out to people, to be kind and tolerant, curious and keen.

Remember detail of a war memorial. An expression of faith, hope, and disbelief of what lies behind us

Kindness is the thing which makes us most human. Sharing, caring and supporting others, particularly when we have little to give ourselves, creates community and compassion – and those are the traits which can save us from sliding further into segregation and pain.

Nobody could have believed, as the atrocities of the Holocaust were first realised, and the truths about the murder and torture of millions of people, people who had committed no crimes, were released, that antisemitism would still be an issue nearly one hundred years later.

We learned so many lessons in the wake of the world wars – and yet still we see people being persecuted.

Today, take time to reflect. To truly assess your own treatment of others, and the behaviour of those around you. Of those casual ‘jokes’ which build a society rife with unkindness, segregation and separatism.

Think what you can do to challenge those moments, and how you can influence the world around you with kindness, compassion and love.

If you have faced persecution, have been mistreated because of your religion, your culture, your race or your sexual preference or gender identity, please don’t carry the burden of that hurt alone.

Reach out to your friends and loved ones, build a community around yourself of love and protection – and if you would like more support, contact me via this website, on Facebook, via email on or call or WhatsApp 07749 499783 to arrange counselling to work through the issues you’ve faced, and step into a happier, lighter future.

Shame; how to process it, move past it and use it to your advantage

As an individual you experience a wide range of feelings, emotions, reactions and responses day to day – even minute by minute – and riding the rollercoaster of these emotions is something that I help people to cope with in my work as a counsellor.

One of the most maligned and misunderstood emotions that most of us face is shame; shame is a response to things we have done or said, or those done or said to or around us, which our innermost self regrets or has been hurt by.

Shame is our innermost self, informing us that something is ‘not quite right’ or that it is going against our instinctive moral code. Without shame, without that sense of disquiet, we wouldn’t have the opportunity to avoid, change or repair whatever has happened that ‘feels wrong’ – which is why I argue that shame isn’t always a negative response or experience.

Though it is often linked to a feeling, deep within, of not being good enough, or of letting ourselves or others down, shame is simply an alarm system – and one which we can work with to move past negative experiences and create healthier boundaries.

Often the first response to feeling shame is withdrawal; withdrawing into ourselves, diminishing our voice, gaze and stature, shrinking to avoid being witnessed and responded to by others who may witness our shame. Perhaps this is familiar to you? Perhaps you’ve noticed this behaviour in others? There is a commonality in shame; the dropping of our head, avoiding eye contact, embarrassment and shame giving rise to the ‘flight’ response which makes us want to leave the room or situation and avoid it.

This is a natural – and important – response, and one which we can use to form healthier coping mechanisms; rather than complete withdrawal, a quite time of introspection and reflection can help us to identify why we feel this shame or embarrassment, and address what changes we can make to avoid repeating the experience.

When we feel shame in the presence of others the impact – and damage – of these big emotions can be profound, and can have long-lasting repercussions on the way we feel and function. The good news, however, is that shame – whilst thriving on the presence of others – can also be healed by interacting with others.

You are in control of your emotional responses and behaviour – these aren’t dependent on others, though we can measure our own responses by theirs, and we can moderate ours by communicating and sharing with the people around us.

One of the best and healthiest ways to understand, and thus to overcome, feelings of shame is to find a safe place to discuss and challenge the situations and experiences which the shame is linked to, and to find balance in how we view those experiences, and our own behaviours.

Though shame can be a useful tool, it can also be a heavy burden – and it’s only in examining and processing those feelings that we can move past them, and leave that burden behind.

Talking therapies and counselling are not just a way to understand events which have happened to us but also to understand things we have done ourselves, and the behaviours which may have protected us or defended us in challenging times, or been coping mechanisms, but which ultimately haven’t served us well, or have left us carrying shame.

When you examine and understand these behaviours as part of a bigger picture, working hand in hand with someone who can help you to move through, discuss and challenge those experiences, it is easier to understand – and to forgive – the person we once were.

Shame, when understood, can then shrink, can be left in the past, and can stop being such a burden in your current situation, and you can, with the help of a counsellor or therapist, truly forgive the self you were, and accept the self that you now are, free of that burden of shame.

The best way to diminish the power that shame holds over us is to engage with it. To explore the origin and myth of shame. Working together with you I can support you and collaborate with you to move through and beyond your shame, and to gain mastery over the destructive emotions and feelings which it brings.

Patience, support and self-acceptance are vital when mastering both your conscious and your subconscious feelings and responses to any shame that you’ve experienced – and the more that you are able to talk about those experiences, the more power you harness over them – and the less power they have over you.

 If you are ready to extinguish the shame you carry, and wishing to embrace a happier, freer contented self, I can help. You don’t need to carry this burden alone. Contact me through this website, on my Facebook page,  email me on or call/WhatsApp me on 07849 037095 today and let’s start your first steps to freedom.

January 2021 Action for Happiness

Each month I will share the Action for Happiness calendar because I know how important it is to take a little time where you can to focus on the positives and to give yourself a little kindness.

The announcement that we are in another Lockdown in the UK has left people reeling once again, and there is a lot of anxiety and anger. If you are struggling, remember that you don’t need to face these feelings alone, and that I can help you to find your feet and feel more able to face the challenges.

Contact me through this website, on my Facebook page, email me on or call me, on phone or WhatsApp, on 07849 037095 

Burnout and self care

Many people find that their mental health and mood dip through winter. The darker days and nights, less hours of light, gloomy weather and isolation can have a huge impact on our wellbeing.

 This year that impact is worse than usual, as so many of us have been stressed or isolated with lockdown, restricted time with family and friends, and the pressure of working through a pandemic or of losing work because of the virus.

 Self-care is never the first priority for many of us, but it’s more important than ever before that we find ways to care for our own needs, to protect our health and emotional wellbeing, but also to enable us to have reserves to continue supporting others.

What I am seeing a lot of, from clients, friends, family, from everyone to some extent – is burnout.

What is burnout?

 Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. (From HelpGuide)

In other words, burnout is what happens when you have been fighting for months to stay safe and keep your loved ones safe, to work in unusual circumstances, to pay bills with reduced income, to feed your family through a pandemic, to maintain happiness and health whilst home-schooling, working, social distancing, being isolated, separated from support networks – burnout is what happens when you live through a pandemic, economic collapse, political upheaval and the constant threat of harm.

Burnout is what you’re very likely experiencing when you stare at your to-do list and have no idea where or how to start, and are kicking yourself for not being able to achieve as much as usual.

This is normal – at least, it’s normal as a response to this very far from normal year you’ve lived through. It’s common, it’s expected, and it’s okay. You aren’t alone, and you need to reframe your expectations.

Managing burnout.

 The first thing to accept is that this is not normal – this year, this experience. So expecting a normal level of productivity, of activity, and of output is simply impossible.

Your body and mind aren’t in a productive mode; you aren’t in a place where creativity, action and future planning are really possible.

When you are under the kind of stress and pressure that we have all been experiencing, your mind is in defence mode. Your body and brain are finding ways to protect you, to survive, and to simply get through the day – not to achieve anything beyond simply surviving.

When your subconscious mind is working so hard on survival, there is little energy left for creativity or productivity. When your body is in survival mode, any focus you may ordinarily have for training, exercising, working towards goals, is almost impossible to tap into; your body doesn’t have the energy to fight, survive and keep you going and commit to new goals or targets – so if you’ve struggled to work towards any long-term health or exercise goals this year, that’s okay; it’s normal. Your body and mind simply can’t right now. So don’t be angry with yourself, or disappointed; forgive yourself for where you are, due to a situation that is completely outside of your control, and focus instead on what you can control; forgiveness, kindness and survival.

Steps to take

 Recognise and acknowledge the signs

  • Set smaller goals
  • Structure and routine in your day
  • Wind-down time
  • Self-care
  • Support network
  • Ask for help

 Recognise and acknowledge

 We are all great at berating ourselves and criticising ourselves for what we fail to achieve – but when did you last listen to your body, and acknowledge where you are and how you feel right now?

 Acknowledging the signs of burnout is the first and most important step in overcoming it.

Set smaller goals

 So perhaps you haven’t achieved what you dreamed of this year, but look at what you have achieved – and focus on the small wins. You have been subjected to enormous and very complex changes, completely outside of your control. The pandemic has robbed you of many freedoms and opportunities – but it hasn’t completely stalled every thing you are and do. So list the things you’ve achieved – and count even the smallest things as a success. Getting out of bed and dressed is the most you can do sometimes – so take that little win.

Structure and routine

 If you have lost your work or the activities you usually participate in, it’s easy to slip into a rut and to live in your pyjamas, with no shape to your day and time.

Create some structure; set an alarm and try to stick to a regular sleeping and waking schedule, get washed and dressed, keep meals at the same times each day, and start to add in more things over time – getting out for a walk, calling someone, applying for jobs, reading a book, anything which you feel is a proactive and positive use of time.

Wind down time

 Without structure and with less need to leave the house many fall into a habit of distraction; watching tv or films, gaming, scrolling through social media – but often these mindless blue screen activities keep your subconscious brain stimulated and agitated – so ensure that you get some time each day – at least a couple of hours – away from these devices, reading or outdoors in nature, meditating or finding another way to relax.

Self Care

 Personal hygiene, time doing something you enjoy, soaking in the bath, exercising, grooming, styling your hair, picking out an activity which you love to do – whatever it is that give you small moments of joy and which gives your mind and body some healthy nourishment is vital. Even small things – washing your hair, changing your bedding, replacing one pair of pyjamas with a fresh clean set – can make you feel better in small ways.

Support Network

 The isolation of lockdown and social distancing has made many of us very lonely. It’s a painful and frightening experience, so please do take time to reach out to your support network. Call family and friends, make time to video call when you can, and where you’re able to get out of your house to meet others again.

Ask for help

 None of us need to be alone. Nobody needs to fight on, without help and support, struggling and battling burnout and overwhelm; you deserve to be supported and find help, no matter what has happened in your life, and no matter how lost you feel.

If you think that having someone you can speak with in confidence could help, and you would like support in processing the trauma and stress you’ve experienced – whether that’s as a direct result of the pandemic or there’s other experiences you are struggling with – call me to arrange a 10 minute assessment call, where we can have a chat about what you need and whether I’m the right person to help you.

Call me on 07749 499783 or email or you can message me via Facebook or this website. You can also speak to me on video call via WhatsApp, which is how most of my sessions have been carried out through the pandemic. You don’t need to struggle alone any more.

What are the ways we can boost our emotional wellness?

October is ‘Emotional Wellness Month’ – and you can find a lot more information about that on my ‘Emotional Wellness’ page.

In this post I want to share some of the ways I know can help you to manage your own emotional wellness, and improve your emotional wellness when you are struggling – which a great many of us are right now.

Sources of wellness

Having a purpose

This could be family oriented, it could be an educational programme, a professional environment or a goal you are working towards in some way; having a purpose, a reason to get out of bed and do things each day is hugely rewarding, and it will improve not only your emotional wellness but your overall physical health in the long term too.

Hobbies and stress relieving activities

Having something that you enjoy and which you commit time to and derive pleasure from is incredibly important. Hobbies may be seen as frivolous by some, but they are actually vital in giving our lives some shape, colour and variety, and a series of small achievements which bring you joy. This could be something artistic, an exercise, a class or club, creative pursuits, meditation, even simply meeting friends regularly for a chat and a gossip!

Factoring activities which bring you pleasure, which give you chance to try new things or to meet new people, or which take you outside of your ‘ordinary’ routine are guaranteed to improve your emotional wellness.

Physical activity

This doesn’t mean you should join a gym and start training for a power lifting championship – it depends very much on the lifestyle you already live and your physical health. For some, it does mean running a marathon – for others it means climbing the stairs rather than taking the lift, walking to the corner shop, a bike ride with the children, playing in the park with a dog – but any kind of activity, anything which gets your body moving, raises your heartrate a little, perhaps has you breathing heavier, will not only mean you maintain a higher standard of physical health, it will also release endorphins in your body which give you a mental and emotional boost. It literally makes you happier, because you receive a boost of happy hormones – and exercise outdoors is even better, as it gives you a connection to the outside world, a chance to see some nature and wildlife, all of which increase those endorphins.

Spend time with others

When we are struggling emotionally it is common that we withdraw; we make excuses to avoid friends and gatherings, we stop texting or calling people, and we even stop posting on social media. Sometimes this is simply that we feel too tired or overwhelmed, and sometimes it is because we are comparing how we feel to what we are seeing of other people’s lives on platforms like Instagram or Facebook.

Remember that what you see on social media is a very heavily edited version of someone’s life, and you aren’t getting the full picture – so you can’t compare fairly.

As the pandemic has impacted how much time we can spend with people physically it’s even more important than ever before to reach out by other methods; the connection we have with our friends and family, the communication with loved ones, is proven to be a significant factor in our wellbeing – and when we are struggling it’s easy to feel like we are a burden or weight on them – but remember that your thoughts may not be reflective of the truth, and that people care for you and want to help. Text someone if you don’t feel ready to call, and let someone who loves you know that you are struggling. Remember that if the roles were reversed and you knew that someone you cared for was feeling overwhelmed, you would want to help, and that people won’t want you to struggle alone.

Sleep, rest and heal

Sleep is one of the most powerful ways in which we can heal ourselves, body and mind. Disrupted sleep is a huge indicator of emotional and mental ill health, so try to give yourself a healthy routine for sleep. Perhaps speak to a GP if you have been struggling for some time with poor sleep, but there are ways to help yourself naturally.

Stick to a regular schedule; try to go to bed at a similar time each night and wake at a similar time each morning; your body will come to expect sleep in those times and be ready for it. Avoid caffeine or alcohol, which are stimulants, and for at least an hour before you go to bed avoid any electronic screens – the blue light disrupts sleep patterns. Have a warm drink (herbal tea or your favourite decaf option), perhaps a bath or shower, read a book somewhere dimly lit and comfortable, and if you find yourself getting anxious about anything you need to do, write a list in a notebook beside your bed so that you have an action plan for the morning; there is nothing so urgent that it can’t wait until then.


You can see in this image the benefits of meditating – this is another incredibly powerful way to boost your emotional and mental wellness – as well as your physical wellness; stress and anxiety have a physical impact on our bodies – so meditation and mindfulness will limit and reduce the damage that these fears and stress are causing, and help to protect you against them long-term.

There are a great many resources online for guided meditations if you aren’t familiar with the process; YouTube has many videos which are free to access; one of my favourites is ‘Great Meditation’ where you can find a lot of videos for different meditation goals. ( )

Seeking help and support

If you feel that your emotional wellness is struggling at the moment, you don’t need to struggle alone – there are many ways that you can access help and support. I offer talking therapy for people who have suffered trauma or abuse, or who are simply feeling overwhelmed by the weight of what has been a very difficult year. You can contact me to discuss the things you’re struggling with, and I can help you to find coping strategies and protect yourself from the damage that stress and anxiety have on your long term health.

Email me on call me or message via WhatsApp on 07849 037095, contact me via this website or chat to me on Facebook 

World suicide prevention day – September 10th

The International Association for Suicide Prevention (IASP) have long campaigned to raise awareness for suicide, and the work that we can all do to support those with suicidal thoughts.

September 10th is World Suicide Prevention Day – and I truly believe that we can all do our part to raise awareness of the impact that suicide can have, not only on those who struggle with those thoughts and who perhaps attempt to take their own lives, but also on those who are supporting suicidal or victims of suicide.

There are a lot of misconceptions about suicide – and it’s so important that we all speak more openly and honestly about how those dark thoughts can impact lives, and how mental health challenges as a whole are universal; ill mental health can impact anyone, no matter their circumstances.

Some statistics about suicide

Recent years have shown an increase in the number of deaths from suicide – not only in the UK but globally.

In the UK men are three times more likely to die by suicide than women; this raises to four times more likely in the Republic of Ireland. The highest suicide rate for men by age is in the 45-49 bracket across the UK and, on average, 13 men will take their own lives every day in the UK.

In young people, particularly in the under 25 range, the most recent statistics show an increase of almost 24% in the rate of deaths by suicide; this is a huge, and very worrying, climb which shows that young people are under incredible pressure – and this is a concern we need to address more directly. In Scotland this figure is an even more concerning 52.7% – the highest it has been for many years.

Why do we have a Suicide Prevention day?

Some question whether a day focused on speaking about suicide will ‘plant the idea’ – but as counselling and psychology professionals, we know that speaking honestly about those thoughts allows people to feel less alone and overwhelmed, and find support and tools to find a way through them, rather than acting on them.

Suicide is among the top 20 leading causes of death globally, for people of all ages and from all backgrounds.

 This means that every 40 seconds, another person takes their own life.

These deaths don’t just impact the victim, but also their family, friends, colleagues, loved ones; the impact is wide reaching and life long. In fact, for every death by suicide, an average of 135 people are impacted and suffer with grief, guilt and associated trauma.

When you see that this means over 108 million people per year are profoundly impacted by suicide, suicidal thoughts, attempted suicide and suicidal ideation, we have to recognise that this is a significant and avoidable amount of trauma which, with honest and open discourse, we can reduce significantly.

What are the signs someone might be suicidal?

There are a lot of signs, and most important to know is that any threats of suicide or voicing suicidal statements should be taken very seriously.

Signs that you should look out for and be aware of include:

  • Excessive sadness, moodiness or mood swings
  • Hopelessness
  • Disrupted sleep patterns
  • Suddenly very calm after a period of depression
  • Withdrawal from social activities and work commitments
  • Unusual changes in personality or appearance
  • Risky behaviour
  • Self harming
  • Recent trauma or crisis
  • Making preparations or ‘putting life in order’
  • Threatening or talking about suicide

This is not a comprehensive list, and if you notice any concerning changes in someone you care about please don’t hold back from asking if they are ok, if they need support, or reaching out to a body or person you think could intervene for their protection.

What if I have suicidal thoughts?

One of the biggest dangers of suicidal thoughts is that, when we are in a dark place mentally, they can seem like an entirely logical solution to overwhelming feelings. The despair a person feels can entirely isolate them from their loved ones and avenues to support – so it’s important to check in on people and, when you find yourself in that frame of mind, to recognise that it will pass, and that it isn’t a true representation of our circumstances.

Reaching out to loved ones and friends can help – but it can also be very difficult.

There are a number of helplines which can be called free of charge if you are having suicidal thoughts:

Samaritans – for everyone

Call 116 123



Campaign Against Living Miserably (CALM) – for men

Call 0800 58 58 58 – 5pm to midnight every day

Visit the webchat page HERE


Papyrus – for people under 35

Call 0800 068 41 41 – Monday to Friday 9am to 10pm, weekends and bank holidays 2pm to 10pm

Text 07860 039967



Childline – for children and young people under 19

Call 0800 1111 – the number will not show up on your phone bill


Get through today one breath at a time

 If you are struggling today, here are some tips to move through the crisis:

  • Concentrate on right now, not on the future
  • Don’t make any plans to act on the impulse
  • Avoid drugs, alcohol or any mood impacting substances
  • Go to a safe place – this could be your own bedroom, a friend’s house, a crisis centre etc
  • Talk to someone – a friend, family member, helpline or professional
  • Be around other people – if socialising feels too overwhelming, simply being in public can help
  • Engage in an activity you find soothing – watch a film, read a book, do a craft, go for a walk
  • Spend time with a pet if you have one
  • List positive things in your life; avoid falling into a negative list, focus on the good things
  • Exercise
  • Do something which relaxes you – walk in nature, take a bubble bath, meditate

You may well have felt this way before – and you know that it passes, even though it may not seem that way in the moment.

Help is available

Whether you have previously experienced professional support or not, there is no shame or barrier to accessing help when you are struggling with suicidal thoughts.

Whether you choose to call one of the helplines included above, your own GP, a family member or a counselling professional, you deserve and are worthy of help and support.

You do not need to battle these thoughts and fears alone – and there is nothing you can think or say which will prevent you from accessing or deserving this help.

If you would like to speak to me and work together on creating a crisis strategy, a wellness plan and work through the issues or incidents which may have caused your suicidal thoughts, please reach out to me through this website, via phone (call, text or WhatsApp on 07849 037095) or email me on

For more information on World Suicide Prevention Day and how you can help loved ones who may be struggling with suicidal thoughts, visit the IASP website





Anxious about the new term, and life outside of lockdown

This has been a very peculiar year, hasn’t it?

Families across the world have been impacted, and have had to deal with all kinds of changes, challenges and routines which are so far from what we are used to – and I know that most of us are still processing all of those changes. Now it’s time to start processing some more, as children across the UK return to school, students back to colleges and universities, and those who have been working from home for the last six months make plans to return to offices.

Don’t think that you’re alone in being anxious about these changes, and about the safety and well-being of your families and loved ones as they go back out into the world and mix with their peers again.

Whilst there are many practical steps being taken in all of these environments to protect people (increased cleaning, social distancing, one way systems, hand sanitising stations) and we can reassure ourselves with these practical acts – which we know are going to do a lot to protect many people from any risk of infection or harm – I know that anxiety doesn’t always care about practicalities or facts.

Those little voices that whisper at the back of our mind about the dangers, the risks, the fears we are carrying, don’t go quiet simply because we have facts to shout back at them!

So what can we do to challenge those anxieties, and to support our own mental well-being and that of our loved ones and families as life moves into the next phase of the Coronavirus pandemic, and how we function through it?

Reminding ourselves of those practical steps is a good first step. For example; “I am worried about my child being in a class with other children” can be challenged with “but they will be in one seat at a sterilised, safe desk, distanced from others; the will have their own hand sanitiser and know how to properly wash their hands.”

“I am worried about travelling to work on public transport” can be met with “but I have my own mask, I can maintain a physical distance between myself and others and, where that is difficult, our masks will reduce the risk. I have sanitiser in my pocket and contactless payment for my journey.”

When anxiety builds and you begin to feel panic or overwhelm, try to find coping techniques to get you through that moment:

  • Breathing exercises can calm your heart rate
  • Grounding techniques can stop your mind spiralling into negative thoughts
  • Remove yourself from any crowded or busy public space for a few minutes
  • Wear headphones to reduce external sensory input
  • Wear a mask in public areas
  • Carry your own wipes and alcohol gel so that you can protect yourself from germs
  • Remind yourself that you have remained safe so far, and will remain safe because you have taken the right steps

Many people are finding that they coped well during lockdown, because they had the focus of their family and were busy throughout. Now that life is returning to some semblance of ‘normal’ and we are under less pressure, the need to ‘cope’ well is reduced – and we are actually struggling more without that constant need.

This is entirely normal, and very common; crisis brings crisis management techniques, and only once the crisis has passed do we feel the fear and overwhelm of the situation we just lived through.

This is a great time to reach out to your support networks; family and friends, occupational health, your GP and professional counselling, which can help you to process that trauma in a healthy way and move through the stages of what is, essentially, grief and fear.

Small acts of self care can help you to re-centre and reduce anxiety, and give you some inner reserves to get through the next weeks. Never underestimate the power of small kindnesses – for yourself or for those you love.

I can help you with the anxieties of moving back into the world, and I can help you to find coping methods for those moments of overwhelm. I can also  give you tools to support those you love with their own worries, without harming yourself by taking on the weight of other people’s emotional well-being and need.

Contact me through this website, on the phone on 07849 037095 (as a call, a text or via WhatsApp) or by email on – you don’t need to struggle alone with your worries; I can help.


Action for happiness July calendar

Each month I would like to share the Action for Happiness calendar, which has some wonderful, small actions each day of the month to help you to focus on your mental wellbeing and emotional health.

This month’s focus is resilience – and you can download the image below or follow the link I’ve included underneath to download a copy of the calendar directly into your digital devices, so that you can see reminders each day to focus on your resilience, and take a moment to mindfully be kinder to yourself.

You can find more information on Action for Happiness here.

I also wrote an article recently about boundaries – and that would be a great place to read more about how to build resilience, and what I can do to help you with that. Read more about boundaries here.

You can get in touch with me here if you would like to know more.