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  • Imperfection is Beauty!

    American actress, Marilyn Monroe was also a model and singer. she is regarded an iconic figure. Many of her quotes are well known - about beauty, love, life, success. She is both inspirational and motivational. She was born on June 1, 1926, in Los Angeles, California, United States, and died on August 4, 1962, in Brentwood, Los Angeles, California. Her husbands include James Dougherty (m. 1942–1946), Joe DiMaggio (m. 1954–1955) and Arthur Miller (m. 1956–1961). So what is she saying here? Imperfection is beautiful! Genius could be seen as madness - who hasn't had a mad idea that turned out well? And ridiculousness gets remembered whereas playing it safe? If you don't want to be remembered then no problem!

  • What is Self-Harm?

    Zainab, Lechelle, Debbie and Ben talk about their experience of self-harm, what causes it, how it feels and how they think people can help. I came across this video from MIND on a recent Self-harm and Suicide training. There are various ways people can self-harm but how to stop it? For many, distraction can be a useful place to start: Different distractions work for different people, and the same technique won't necessarily work for you every time. As distracting yourself from fear is very different to distracting yourself from anger, it's important that you have a number of different strategies to choose from. The following are simply suggestions. Writing your own personal list of distractions that you've found helpful or that you would like to try out is a good idea. For Anger and Frustration: You could try: exercise hit cushions shout and dance shake tear something up into hundreds of pieces go for a run. Expressing your anger physically, or by doing things like shouting, won't work for everyone and could intensify feelings. Try things out and continue with any that have a positive effect. Sadness or Fear: You could try: wrapping a blanket around you spend time with a pet walk in nature let yourself cry or sleep listen to soothing music tell someone how you feel massage your hands lie in a comfortable position and breathe in – then breathe out slowly, making your out-breath longer than your in-breath. Repeat until you feel more relaxed. Check the Mindfulness or meditation blogs. A Need to Control: You could try: writing lists tidy up declutter write a letter saying everything you are feeling, then tear it up weed a garden clench then relax all your muscles. Numbness or Disconnection: You could try: flicking elastic bands or hair bands on your wrists hold ice cubes or bags of peas smell something with strong odour have a very cold shower. Shame: You could try: stop spending time with anyone who treats you unkindly recognise when you are trying to be perfect and accept that making mistakes is part of being human remind yourself that there are reasons for how you behave – it is not because you are 'bad'. Self-Hatred and Punishment: You could try: write a letter from the part of you that feels the self-hatred, then write back with as much compassion and acceptance as you can find creative ways to express the self-hatred, through writing songs or poetry, drawing, movement or singing do physical exercise (like running or dancing) to express the anger that is turned in on yourself. No-one can do this for you. This is the first step and only you can do it. Yes, there are others out there that can help and support you. Find out if there are counsellors at your school, college, university or work place. Maybe you have medical insurance that could help you. Check out if there is a counselling service near by - some offer low cost if money is an issue. Don't forget your GP too.

  • Remember To Be

    I’ve been working on being present in whatever I’m currently doing. As someone who is generally very busy and likes to pride myself on being a great multitasker, just being present can be a challenge. When undertaking a routine task, I’m often checking my phone, reading something, assessing my to-do list or schedule mentally, or thinking about what I’m going to do next. This is so inefficient and also draining on your brain and leads to feeling stressed, exhausted and overwhelmed. Taking away multitasking, there is huge value in just pausing - breathing, being still, and being present in the moment. It’s restorative, relaxing and healthy. Yes, it is challenging but it’s something I value and aim to do regularly throughout the day. I encourage you to work on it, too – whether it’s methodically single-tasking, consciously reminding yourself to be present, meditating, or anything else, try to be present this week. Try sitting with your tea or coffee and bring your mind into the present. Yes, minds wander so bring it back to the present when you become aware of it wandering off. Like a muscle, it get's easier and stronger and more effective, the more often we do it. It is a practise. Remember … we are human beings, not human doings!

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  • Useful information | England | Cosmos Counselling

    Useful Information and Links Counselling information: British Association of Counselling and Psychotherapy (BACP) Website: www.bacp.co.uk For guidance in finding and choosing a therapist: Website: www.bacp.co.uk/seeking_therapist/right_therapist.php Website: www.counselling-directory.org.uk For information about different theoretical approaches and what they mean: Website: www.bacp.co.uk/seeking_therapist/theoretical_approaches.php To see the BACP Ethical Framework: Website: www.bacp.co.uk/ethical_framework/ Health and Well-being information: For some excellent information on anxiety, depression, bereavement and other mental health issues: Website: www.rcpsych.ac.uk/mentalhealthinformation.aspx ​ Adoption: Website: www.barnardos.org.uk/what-we-do/fostering-and-adoption Alcohol issues: Website: www.alcoholics-anonymous.org.uk Bereavement: Website: Home - Cruse Bereavement Support Child Sexual Abuse : Website: www.lucyfaithfull.org.uk Child and young people's mental health: Website: www.youngminds.org.uk Debt information: Website: Debt advice | Free debt advice | National Debtline | National Debtline Domestic violence issues: Website: www.womensaid.org.uk Drug information: Website: www.talktofrank.com Eating disorders: Website: www.b-eat.co.uk Lesbian, gay, bisexual and transgender: Website: LGBTQ+ Support | Stonewall Choice Support | LGBTQ+ Parenting information: Website: parentlineplus.org.uk Website: www.youngminds.org.uk Samaritans: The Samaritans provide confidential non-judgemental support, 24 hours a day, for people experiencing feelings of distress or despair, including those which could lead to suicide. Telephone: 116 123 , every day, 24 hours a day (free) or email at jo@samaritans.org (reply in 24 hours). Website: www.samaritans.org Self-harming: Website: https://www.selfharm.co.uk Self-harm addiction | Addiction Rehab & Recovery Support | Rehabs UK Sex addiction: Website: www.saa-recovery.org.uk/ Social anxiety information: Website: www.social-anxiety.org.uk Other useful organisations: Citizens Advice Bureau Website: www.citizensadvice.org.uk ​ College of Sexual Relationship Therapists (COSRT) Website: www.cosrt.org.uk Home-Start UK Website: www.home-start.org.uk MIND Website: Home - Mind Narcotics Anonymous Website: www.ukna.org NHS Choices Website: www.nhs.uk National Society for the Prevention of Cruelty to Children (NSPCC) Website: www.nspcc.org.uk Rape and Sexual Abuse Support Centre (RASASC) Website: www.rasasc.org For further information about Cosmos Counselling in Liphook please contact me either by phone, text or email. All contact will be private. Cosmos Counselling in Liphook is close to the North Hampshire, West Sussex and Surrey border.

  • EMDR Therapy | cosmos-counselling

    EMDR Therapy Why choose EMDR therapy? Eye Movement Desensitisation and Reprocessing (EMDR) therapy is one of the most significant, exciting and innovative developments for decades in the treatment of psychological trauma related conditions. It is supported by extensive research and recommended for the treatment of PTSD in national and international guidelines including the National Institute of Clinical Excellence (NICE) and the World Health Organisation (WHO). EMDR is a powerful psychological treatment method developed by clinical psychologist, Dr Francine Shapiro. EMDR can treat psychological trauma arising from experiences as diverse as war and conflict, childhood abuse and / or neglect, natural disaster, assault, road traffic accidents and workplace accidents. ​ Recent research also suggests EMDR is effective in treating a number of other conditions including anxiety disorders, depression and chronic pain. EMDR has also been found to be of benefit to children as well as adults. ​ What is EMDR? ​ EMDR seems to directly influence the way that the brain functions. It helps to restore normal ways of dealing with problems (i.e. information processing). Following successful EMDR treatment, memories of such events are no longer painful when brought to mind. What happened can still be recalled, but it is no longer upsetting. EMDR appears to mimic what the brain does naturally during dreaming or REM (Rapid Eye Movements) sleep. EMDR can be thought of as an inherently natural therapy which assists the brain in working through distressing material utilising a natural process. This is called Adaptive Information Processing. EMDR therapists help clients reprocess their traumatic memories by using a method that involves repeated left-right (bilateral) stimulation of the brain while noticing different aspects of the traumatic memory. It is believed that the bilateral stimulation of EMDR creates biochemical changes in the brain that aid processing of information. Neuroscience suggest that this occurs in the Limbic system, where the Amygdala and Hippocampus are located. ​ EMDR therapy normally takes place in 90 minute sessions in order to allow plenty of time to process a memory.

  • Privacy Policy | cosmos-counselling

    Privacy Policy Who is Cosmos Counselling Cosmos Counselling is owned and managed by Amanda Croft FdSc Counselling, BA (Hons), PGCE, RegMBACP (Accredited). I am registered with the Information Commissioner’s Office (ICO). My registration number is ZB267730. Privacy Policy Cosmos Counselling must collect and process the personal data of people I work with to provide the service I offer. This Privacy Policy document describes how I collect, use and share your data and how you can control the way I use your data. Definitions I have highlighted some of the words in this Privacy Policy, indicating that they have specific meanings as described below: Personal Data Personal Data is data about a living individual who is identifiable from the data (possibly via other data that I have or am likely to receive). Usage Data Usage Data is data generated through the process of using this Service (for example, your IP address and how long you remain on a web page). Usage Data is automatically collected as you progress through the site. Cookies Cookies are small pieces of data stored by a website on a User’s device. Data Controller The Data Controller is the person responsible for controlling how and why I use any personal data which is myself. Data Processors (or Service Providers) Data Processor (or Service Provider) refers to any person who processes data on behalf of the Data Controller. I use various Service Providers in order to process and deliver this Service such as Wix, Google and Norton. Data Subject Data Subject is any living individual who is the subject of Personal Data. User The User is the person using our Service. Service The Service is this website and what it offers: https://www.cosmoscounselling.co.uk The types of data I collect I collect the following types of data: Personal Data While using this Service, I might ask you to provide elements of Personal Data. I have set out below the places where I ask for your data. Usage Data I also collect data about how the Service is accessed and used. This autogenerated Usage Data includes information such as your IP address, browser type and version, device type, operating system and version. Analytics I use Google Analytics to understand how the users interact with the Service. Google Analytics tracks your route to and through the website and does so using cookies. Cookies Cookies store small amounts of data on your device. I do not use or store any cookies without your consent. You can also control how your browser processes cookies in your browser settings. However, if you do not accept cookies, some of the Service might be unavailable or might not work as designed. The data I collect Usage Data Every time you interact with the Service, you generate Usage Data. I require this data to make the Service work. I do not keep Usage Data except as below. Website Contact Form When you submit a contact form from the website, the details you entered are sent to me by email and stored on the server. The emails are sent and received using an encrypted connection to protect your data. Embedded content from other websites Articles on this Service may include embedded content (e.g. videos, images, articles, etc). Embedded content from other websites behaves in the same way as if the visitor has visited the other website. I have no control over the way third-party sites collect or use your data. How long I keep your data If you submit a form, I store the information provided for as long as required to deliver the service requested. Sharing Data I use the following external services and might share some of your data with them: Wix.com I use Wix to host this Service. Wix offer secure hosting for every Wix website. While I do not explicitly share any data with them, they hold and maintain the database upon which this Service relies. Wix are fully GDPR compliant and have a privacy policy available at About Privacy | WIX Google Analytics Google Analytics is a service that tracks and reports how people interact with and use the Service. The service relies on tracking cookies that users must actively consent to receive. Google Analytics uses only Usage Data. I do not send any Personal Data to Google Analytics. Google’s privacy policy is available from https://www.google.com/intl/en/policies/privacy/ Gmail I use Gmail to process emails. When you submit a form from this website, Wix sends the details to us by email. All emails are sent and received using encrypted connections to protect your data. Google operates the Gmail service. Their privacy policy is Privacy Policy – Privacy & Terms – Google Google Fonts The site uses Google Fonts. These are downloaded when you visit our site, and Google can see your IP address. Google’s privacy policy is https://www.google.com/intl/en/policies/privacy/ Google Maps I use Google Maps to display the location of the service and provide directions. When you visit the location pages your IP address is sent to Google. If you ask for directions, you are also sending location data to Google so they can give you the directions you requested. Google’s privacy policy is https://www.google.com/intl/en/policies/privacy/ Norton 360 I use Norton 360 to protect this site and your IP address may be sent to Norton. Their privacy policy is at Privacy | NortonLifeLock Your rights under GDPR Under GDPR , all individuals have rights over Personal Data. You can request that I erase any Personal Data I hold about you. The right to erasure does not include any data I must keep for administrative, legal, or security purposes. Additional information How we protect your data I store and process your data on secure servers. There is no external access to your data. The website is built using industry-standard software, automatically updated to the current release, to help prevent data breaches. What data breach procedures I have in place I have never had a data breach. If I discover any infringement, I will notify all affected parties as per data protection legislation and best practice. Change log 10/04/2018 Privacy policy instigated 02/04/2020 Privacy policy reviewed 08/08/2021 Privacy policy reviewed 27/05/2022 Privacy policy reviewed

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