Thank you so much for all the ways you have helped me, that breathing technique will stay with me forever. I really appreciate all the time and support you have offered me and I feel very lucky that I came across you in this journey. Thank you so much for everything. I will remember you, your stories, and your tips. I have my emergency baking, my breathing, and my journaling to back me up in the future. I’m sad to see you go but thank you again for all your help and the faith u have in me.

One of the most effective strategies I’ve learned is to work through ideas by discussing them first, then using clear discussion points to reflect and write about before the next meeting. This simple structure has led to many “aha” moments and helped me untangle complex thoughts. Another powerful tip has been incorporating reading into the process. A recommended book by Brené Brown offered fresh insights and new ways of looking at challenges and realizing there is so many people working through so many issues and some similar to yourself. Walking has also become a surprisingly useful tool – giving space to process, reset, and think more clearly. The biggest takeaway is that while these tools are practical and supportive, the real progress comes from doing the hard work yourself. Reflection, writing, and applying the lessons consistently are what make the difference. 

I got so much out of the strategies we used, they were simple and tailored to myself and exactly what I needed. The reading material you recommended, the Let Them Theory and Recovery: A Guide for Adult Children of Alcoholics both really helped me work through current and past habits/traumas and make peace or understand how I am the way I am and create new habits that served me.

We also introduced writing exercises, namely journalling, tracking feelings and emotions with dates and times and what I was doing to pin point triggers to be aware either avoid or investigate why they triggered me. And also repeat writing lines that went against the negative beliefs I used to tell myself. For example I would have (and still do sometimes) thoughts that I wasn’t worthy of my current job or my partner, and so to counter that, repeatedly writing affirmations that were in fact true e.g. “I am qualified and capable in my role and am worthy of my relationship”. This really has helped to redirect those thoughts or question them when they do pop up.

Jan helped me through my anxiety with practical strategies that helped me both in the moment when my anxiety was active and when reflecting on things that caused my anxiety.

One tool that was helpful for me was writing. Exercises such as journaling and repeatedly writing an affirmation 25 times for 5 days . The journaling helped me unravel thoughts and remove some of their power, while the writing of repetitive affirmations had surprising impact for me! Sometimes I felt the effect of it by the time I was only half way through writing my lines and other times I was surprised to find the affirmation drift into my thoughts throughout the day, replacing some more negative self talk, without me actively trying.

Another tool was a multi-step approach to stopping negative thoughts in the moment by deep, slow breath-work, using a physical ‘stop’ action and redirecting my focus. While this took a lot of practice, it’s been a game changer!

Using techniques like reflective journaling, repetitive writing and deep breathing allows me to separate myself from any negative spiralling thoughts and feelings I find myself experiencing. They allow me to regain control over my conscious, rational and calm headspace and provide me with the time and distance to realise that these thoughts I am having are not a reflection of my true beliefs and trajectory in life. This allows me to maintain my self worth and not let the invasive overthinking and catastrophising take over.

The techniques sound so simple and self explanatory. However, therapy made me realise how much I have heard about these and ‘know’ they are good for me, but haven’t actually engaged routinely for multiple days or weeks in a row. When I committed the time to trying to make these techniques more habitual (setting reminders, doing it before bed, at the onset of anxiety etc.) I found that as simple as they are, they can actually work! Plus the best part is they require barely any extra time, thought or energy – If they work then how easy is that! And if they don’t, at least you can’t argue that you’ve wasted time and been left worse off for giving it a crack.

My therapist was amazing. She listened. She spoke. She gave amazing advice. She understood where I was coming from. And would recommend her exponentially to anyone that is looking for an amazing therapist.

Jan makes me feel comfortable when discussing my personal issues and gives me confidence to move forward.

It is clear to see that Jan is an experienced therapist who demonstrates a high level of skill. She understands my situation and validates my experience of it. Jan‘s insightful comments have led me to some important realisations about things that have been holding me back. She has been able to provide me with tools to manage my thoughts while going through a very difficult time and I highly recommend her.

Jan is empathetic and understanding. She listens without judgement and provides helpful suggestions with general life activities. If you get overwhelmed with life sometimes like me, it is really helpful to have someone break things down with you and create a plan moving forward.