One Step at a Time Counselling

24/03/2026

I really like this diagram from Counsellors Corner which gives a brief overview of what to expect from counselling.

Above the water highlights what some people expect counselling to be like, but as seen below the surface so much more goes on in a session.

Sometimes there's sadness and tears, sometimes there's laughter (yes really), sometimes you feel stuck and sometimes there's a moment when something suddenly makes sense.

Counselling isn't about reliving traumatic events or 'wallowing' in negatives. Counselling will offer you space to reflect on how experiences have shaped you and your view of the world. They will offer you opportunities to reflect on why you behave in certain ways or make certain choices and to consider whether these are still working for you or whether new coping strategies would be more helpful.

17/03/2026

Contact form issue now resolved.

I'm pleased to confirm that the issue with the contact form on my website has now been fixed and the form has been added back onto the website.

I look forward to hearing from you soon.

12/03/2026

Contact error!

It's come to my attention that the 'contact me' form on my website isn't working correctly and messages are not coming through to me.

This has been logged and is currently being looked into.

Unfortunately this means that for a couple of people who have tried to contact me recently I haven't received their message, and although I can't access their contact information! Please feel free to email me instead, I'm not ignoring you!

Once the contact page has been fixed I will add this back onto my webpage. In the meantime you can use my email address:

counselling_sarah@hotmail.com

I will let you know when the error has been resolved.

Thank you for your understanding.

27/02/2026

I love this post.
Such a brilliant demonstration of how a qualified counsellor can still make a difference in a time of increasing reliance on AI and online tools.
Whilst they have a place, there are still benefits of human connection.

Its no secret that people are increasingly turning to A.I for emotional support and whilst I'm not dismissing the benefits of that, research shows that the true value of therapy lies within the therapeutic relationship.

A.I can't replace human to human connection and what happens between nervous systems. Thats where true healing takes place 💚

14/02/2026

27/01/2026

This!

13/01/2026

Feeling lost?

Unsure of what the year ahead may bring?

You don’t have to figure it all out alone. Counselling offers a safe, supportive space to pause, reflect, and make sense of what’s going on for you. Together, we can explore what’s holding you back and help you move forward with greater clarity and confidence.

Based in Aylesbury I have a safe and confidential space, free from judgement where you can bring whatever feels important to you, and where you are free to work at your own pace.

Feel free to visit my website to find out more:

https://counsellingonestepatatime.co.uk

28/12/2025

I often talk about how journaling can help calm spiralling thoughts and create some space for reflection and clarity so I particularly like this message from Cruse.

I believe these could apply to anyone journaling over the coming weeks, not just someone affect by grief:

What has this year taught me about what I need?

When things have become difficult what has helped me cope, even in small ways?

What do I want to carry into 2026 and what might I leave behind?

I hope these prompts help create a sense of hope for the year ahead, and serve as a reminder of just how far you have come...

23/12/2025

Christmas can be a difficult time. You are not alone, there are services still open over the festive period.
Please reach out if you are struggling...

04/12/2025

Christmas isn’t always a happy time.

Feeling grief or sadness at Christmas is far more common than people often admit. While the festive period is focussed on joy, cosy gathering filled with family and friends, those very expectations can sometimes amplify loneliness, loss, and emotional exhaustion.

If you’re struggling, you’re not alone, and there is nothing “wrong” with finding this time of year difficult.

Christmas can act like a spotlight on emotions you’ve otherwise been managing so this is a gentle reminder that it’s completely normal to:
Miss someone who has died, no matter how long ago
Feel “out of step” with other people’s festive excitement
Want to skip certain traditions
Feel guilty for experiencing joy - or for not experiencing it
Need more rest, space or quiet than usual

Here are some different ways to cope at this time of year:
1. Loosen the expectations
You don’t have to recreate the “perfect” Christmas. It’s OK to simplify plans, skip events, or do something entirely different this year.

2. Honour the person you’re missing
Some people find comfort in small rituals such as lighting a candle, hanging a decoration in memory of a loved one, visiting a special place, or cooking a favourite meal.

3. Create boundaries
If certain gatherings feel too much, it’s OK to leave early or decline.

4. Allow feelings rather than suppressing them
Grief and sadness can coexist with moments of warmth or laughter. Neither cancels the other. Giving yourself permission to feel whatever arises can reduce the pressure.

5. Seek comfort in connection - big or small
A phone call, a coffee with a trusted friend, or even a short walk with someone supportive can ease loneliness.

6. Find alternatives to loneliness if you’re spending Christmas alone
Ideas including joining a community lunch or charity event, volunteering (though only if you genuinely feel up to it), spending the day how you want: films, comfort food, rest, hobbies, or visiting cafés, parks or public spaces where you can be around others without pressure.

You do not have to be alone at Christmas, there are still organisations offering free, confidential support over the Christmas period. I will be posting contact details of these organisations very soon.

25/11/2025

Feeling overwhelmed?

We juggle so much in our everyday lives. From heavy workloads, long commute times, running a household, to taking care of family members young or old, it's so easy to end up pushing past their your, especially at this time of year.

Setting healthy boundaries is one of the most effective ways to prevent and manage overwhelm and are especially important for protecting mental wellbeing.

Here’s why they matter and how they can help:

1. They protect your mental health
Boundaries create a clear separation between what you can take on and what you shouldn’t.

2. They reduce work-related overwhelm
Boundaries such as fixed work hours, protected breaks, and screen-free time in the evenings help re-establish balance and prevent work from spilling into personal life.

3. They improve relationships
Setting boundaries whether with colleagues, family, or friends helps others understand your needs and prevents resentment. Saying “no” or requesting space is healthier than silently overextending yourself.

4. They support better energy management
When you have limits, you can prioritise rest, hobbies, and social connection, all of which contribute to resilience. Boundaries create the breathing room needed to recharge.

5. They increase clarity and reduce pressure
Overwhelm often comes from uncertainty and competing demands. Boundaries provide structure: when people know what to expect from you, you don’t have to manage constant negotiation, guilt, or last-minute requests.

Here’s some examples of what they look like:
At work
• Blocking out lunch breaks and actually stepping away from your desk.
• Turning off notifications outside contracted hours.
• Agreeing realistic deadlines instead of automatically saying yes.
• Using “I” statements, e.g., “I don’t have capacity for this today; can we schedule it for next week?”

At home
• Setting quiet time or personal space when living in shared accommodation.
• Establishing device-free hours to unwind.
• Clarifying division of chores so you’re not taking on everything yourself.

With friends & family
• Letting people know when you need downtime instead of forcing yourself to socialise.
• Not responding to messages immediately - your time is your own.

Remember: boundaries aren’t selfish. They protect your health and make your relationships healthier.

20/11/2025

Relatable?

*Shared from another group.