Counselling & Psychotherapy In Teddington with Sandra Spenceley

Helpful Resources

Here are some resources you may find inspirational and helpful. Please send me an email if you would like any suggestions for resources not mentioned and I will do my best to include them.


General Wellbing

Here is some interesting information about gut health and the impact on our moods. Kefir and The Inflamed Mind


Nature Based Therapy

Working outside is stimulating to the therapeutic relationship. I have attended a workshop with Beth Collier. Please take a look at her website Beth Collier


Couples

If you are interested in the neuroscience behind relationships, please have a look at Dr Mona Fishbane's website. I like her use of current neurobiological research, which brings hope to relationships in which partners can find a way to enhance their communications and be the supportive partners many would like to be.


Various Resources

Susie Orbach, Psychotherapist, recently featured on Radio 4 to demonstrate what happens in therapy. Here is the link In Therapy.

Many people struggle to understand and accept their own anger, envy, jealousy and hatred. If these feelings can be accepted as part of our experience of a rich emotional life, then I believe it is possible to access deeper feelings of contentment and love. From this it may be possible to experience the life you can only currently dream of. If you are interested in integrating your love and hate, 'Feeling Loved - The Science of Nurturing Meaningful Connections and Building Lasting Happiness' by Jeanne Segal, may help you along the way.

I think Tina Gilbertson, author of 'Constructive Wallowing - how to beat bad feelings by letting yourself have them', has an interesting website with some helpful tips on many aspects of life that cause people distress. Please click on this link Tina Gilbertson to read more.

This website is great for exploring concerns of the mind and bringing together people with a range of perspectives Happy Hour

There is a lot of interesting information on the mind and body. Please take a look and see what you think Welldoing

Mindfulness may help you stay more in the present moment and manage a 'worrying' mind. Professor Mark Williams YouTube video may be of interest. Mindfulness

When we don't feel well our physiological state can be a good place to start in looking after ourselves. Good nutrition and diet are essential in this. Having attended a few consultations with Dr Briffa some years ago, I find I still return to his advice from time to time. His website has lots of information Dr Briffa.

Deepening my understanding of brain and psychological development facilitated my desire to follow up a suggestion to watch a youtube video on brain development and addictions(Brain Development and Addiction). I enjoyed Dr Gabor Mate's style and you may too. You can read more about him by clicking here Dr Gabor Mate.

Recently I've been exploring tolerance, love, compassion and their opposites. Paul Gilbert has written about compassion and you can 'Look Inside' his book The Compassionate Mind on Amazon. People who are self critical often find life a struggle. If you could use more self compassion in your life, you may find this book helpful.

If you are interested in personal development at work Mindtools may help.


Finding a Counsellor/Therapist

Please take a look at the British Association of Counselling and Psychotherapy website, It's good to talk., to help you decide if talking to a therapist could support you.

How do you choose a counsellor? Here is a video which may help Experiences of Counselling.

Spending time with horses can be a therapeutic and wonderful experience. If you are interested in equine therapy, you may enjoy visiting the Holistic Horse Riding Centre in Ockham, Surrey. For more information click here Equine Therapy.


Books & Leaflets

Trying to avoid painful emotions is very popular! There are many reasons that people do this including early childhood trauma, never being taught about emotions, cultural messages of 'stiff upper lip'. Suppressed emotions, however, have a habit of coming to the surface. If you are interested in learning more about your emotions have a look at Constructive Wallowing.

There is a lot to read about neuroscience at the moment. A book by Daniel J. Siegel, MD and Tina Payne Bryson, PH.D, entitled The Whole-Brain Child, provides practical strategies for nurturing children. Adults may also gain a lot from this easy to read book. Please click on the link to see a look inside version at Amazon.

Continually drawn to different ways to make sense of ourselves and experiences, I came across 'What About Me? The Struggle for Identity in a Market-Based Society', Paul Verhaeghe. An interesting perspective on distress in the 21st century. Please take a look at the 'look inside' version of this book on Amazon

For those of you who have lost a loved one, Julian Barnes writes a vivid, moving and powerful account of his reaction to losing his wife in 'Levels of Life'. I think he captures the depths of bereavement more than any other book I have read so far. This may touch your soul like it did mine.


When we feel upset about our circumstances believing some cultural messages about goal setting, positive thinking and willing our way out of our situation can make us feel worse about ourselves. If we can accept that all of our feelings, including the painful ones, are important and valid we can find they are an invaluable resource in the next steps we take and choices we make. Oliver Burkeman, author and writer for the Guardian, has an interesting youtube video and book about embracing our painful emotions as helpful to us. Please take a look at the youtube video Happiness for People who Can't Stand Positive Thinking and his book on Amazon, for an interesting perspective on transcending a split between negative and positive thinking to embrace both.

If you are awash with emotions and find them overwhelming, Mindfulness may help you calm down and ground yourself in the present moment. An excellent book entitled Mindfulness - a practical guide to Finding Peace in a Frantic World, Mark Williams and Danny Penman, may be all you need to get you started. A look inside version is available on Amazon Mindfulness


Maxine Harley, founder of The Ripple Effect, has published a book introducing Psycho-emotional-education. She is on a mission to demystify therapeutic approaches and expand access to psychological concepts underpinning counselling and psychotherapy. You can see a 'Look Inside' edition of her book on Amazon


GP, Psychotherapist and Author, Dr Terry Lynch writes about his belief that mental distress is understandable given a person's unique story and questions the medicalisation of human responses to life challenges which are likely to impact on our sense of wellbeing. A chapter from his latest book 'Selfhood' gives an insight into his understanding and is available at The Psychminded website..

'Getting a good night’s sleep allows our bodies and minds to rest, repair and re-energise. Not sleeping well can cause a range of problems, including poor concentration, low mood, irritability, and a weakened immune system. In the longer term, trouble sleeping can lead to mental health problems such as anxiety, stress and depression' Dr Andrew McCulloch, Mental Health Foundation.

If you are experiencing sleep problems, you may find this booklet, Sleep Well helpful.


'The Highly Sensitive Person - How to Thrive When the World Overwhelms You' by Elaine N. Aron. For those people who feel 'flawed' this may give you a different perspective. Have a look at Elaine's website Highly Sensitive Person.

Counselling for Toads, Robert de Board

Man's Search for Meaning, Victor E. Frankl

Why Love Matters, Sue Gerhardt

Care of the Soul - How to add depth and meaning to your everyday life, Thomas Moore

Dark Nights of the Soul - A guide to finding your way through life's ordeals, Thomas Moore

A way of being, Carl R. Rogers

The Drama of Being a Child - The Search for the True Self, Alice Miller

Love's Executioner and Other Tales of Psychotherapy, Irvin D. Yalom

Mind Over Mood, Change How You Feel by Changing the Way You Think, Dennis Greenberger, PhD and Christine A. Padesky, PhD

Why do people get ill?, Darian Leader and David Corfield


Sound

To regulate our emotions can be difficult at times. Being present in the moment and turning awareness internally may help develop this beneficial capacity. Mindfulness supports this idea. Take a look at Guided Mindfulness Meditation by Jon Kabat-Zinn. Mindfulness CDs

Hynotherapeutic stories by Pamela Gawler-Wright, (click here) Beeleaf

Experiencing headaches from time to time, I have found my CD 'Music for Brainwave Massage' Dr Jeffrey Thompson, helpful in restoring my sense of wellbeing. You may be interested in the work he has been doing at The Neuroacoustic Research Centre and you can listen to snippets of his CDs to see if they are for you.

Information about various mental health matters, Radio 4's programme 'All in the Mind' may be of interest. Click here to access the archive All in the Mind


Poetry

Click here for Poems in the Waiting Room

'There’s a Hole in my Sidewalk', Portia Nelson

'The Jumblies', Edward Lear


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