Tracy Smithers. Step By Step Counselling.

12/11/2025

BLOG POST..Communication and how we communicate can have a huge impact on relationships, jobs, and many aspects of life.

Did you realise that just 7% of communication is verbal?🙂

Today, I am sharing a post I have written about COMMUNICATION, how we can improve communication, and also enable ourselves to have a voice. I hope you find it helpful.🙂

Communication is part of our everyday lives. Whether it be intentional or unintentional, positive or negative, verbal or non-verbal, even down to whether it’s how we communicate with ourselves or others, communication is a central part of our lives. How we express ourselves, can give us a voice, a...

11/11/2025

10/11/2025

LET'S TALK!! A safe space.

As a counsellor, something I set out to do is create a safe space. Whilst often a safe space might be considered to be a physical space. A safe space isn't always physical.

Perhaps it might be through communication. Or having some quiet time to ourselves? Or perhaps it's about an experience or something you do?

Today I would like you to consider what helps you to feel safe. 🙂💖 What is your safe space? Or maybe it's a place?

Below are pictures of my therapy room in Ainstable. However, as you might be aware, I work from Belah Community Centre in Carlisle. I also offer online and telephone appointments.

07/11/2025

I'm celebrating a bit of a milestone this month. Something you might be interested to know about me is..

25 years ago this month, I completed my first counselling hour. I started my first counselling placement at a University Counselling Service down in Hampshire. I will be forever grateful for the opportunity to do this. I loved it. 💖

Since then, as well as working privately, I have counselled within a variety of different counselling organisations. All have helped me develop as a counsellor.

You might be interested to learn that, as a counsellor, you need to complete a certain amount of placement hours before qualifying. For me, it was 120 hours. Not only this, but before you start a placement, you need approval from where you do your training, that you are at an appropriate level of competence to do a placement. Not only this, but whilst at college, you have practical skills modules with your peers for the duration of your training.

I haven't worked for 25 years as a counsellor non stop. There have been breaks in my professional journey. However, for the last 7 years since living in Cumbria, I have worked as a counsellor.

This is me at my counselling graduation on the 14th February 2003. 🙂

07/11/2025

Word of the Week.. Rest. 🙂💖

06/11/2025

DOES YOUR HEAD FEEL FULL OF STUFF SOMETIMES? IS IT HARD TO THINK STRAIGHT? OR PERHAPS WORK THROUGH YOUR THOUGHTS? 🤔 I get that.

Today I had one of those days. I was lucky enough to have nothing in my diary. 🙂 So, instead of staying home with my head full of stuff. I went for a walk, enjoyed the beautiful weather and winter colours. I sat in a park enjoying a coffee. I can't remember the last time I did that.

When I got home, I was feeling tired and fell asleep for an hour. 🙂

The result. I woke up with a much clearer head space. Rested and recharged. 💖

So, whilst sometimes taking time out and not doing much might seem like nothing much. It's actually very important. Because by taking the time do this it can boost our physical and emotional wellbeing. 🙂💖

©Tracy Smithers. 2025.

05/11/2025

BLOG POST!! Sharing today a post that I have shared previously.

Is NO your default setting, when you could be saying YES? This post actually arose out of my own personal reflections a few months ago, and I realised it might be something I might not be alone in doing. 🙂

I am not sure about you, but sometimes saying NO can feel a bit more comfortable and safer than saying YES! For instance, some of the following phrases might be used.

NO..I'm too busy

NO..I wouldn't be any good at it

NO..I'm rubbish at that kind of thing

NO..I might upset/offend/annoy someone

NO..I don't have the time

Whilst sometimes there can be very real reasons to say NO, and it CAN be a form of self care. How many times when you say NO, do you miss out or prevent yourself from growing or moving forward in life?

I hope you find this post of interest.🙂

Have you got what it takes? BUT you can't quite bring yourself to say YES. If this is the case, I would like to invite you to consider WHAT LEADS YOU TO DEFAULT TO NO?

04/11/2025

LET'S TALK!! WINTER, DARK EVENINGS, AND MISERABLE WEATHER.

How do you cope with the change in seasons, darker evenings, and winter weather?

I'm not sure about where you are but over the last few days the weather has been pretty miserable. Sometimes this time of year can have an impact on peoples mental health.

It can be hard to remain upbeat when the weather is grim, and the days are shorter I am not sure about you but it doesn't encourage me to go out unless I have to. But, I am aware of the importance of finding ways to help us navigate this time of year.

I have got my paints out, I'm reading more, and planning to get out some jigsaw puzzles too. 🙂 What about you? How do you keep going at this time of year?🤔

I was out for a walk yesterday morning with a family dog Jack. Despite it being drizzly and dark, I noticed eight birds sat on a telegraph pole singing away. It was beautiful to hear. 💖Also a reminder that no matter how grim times might feel sometimes, it's possible to take pleasure and enjoy something beautiful in life.

I would love to hear what helps you. 🤔🙂Maybe your ideas might help others. 🙂

©Tracy Smithers. 2025

31/10/2025

ARE YOU STRUGGLING WITH RELATIONSHIPS, WORK, OR OTHER LIFE CHALLENGES AT THE MOMENT? DO YOU FEEL STRESSED, OVERWHELMED, WORRIED, OR ANXIOUS?

My name is Tracy, and I have a wide range of counselling experience with both adults and children. I can offer you a safe space to talk and offload, an opportunity to learn some new strategies, and a chance to explore things from a different perspective. 🙂

I offer appointments in Carlisle (CA3) and near Armathwaite (CA4). Also online and by telephone. Appointments are tailored to suit you. I offer REDUCED RATES for those struggling and SATURDAY APPOINTMENTS. I am a member of the National Counselling and Psychotherapy Society, and I am DBS checked. 🙂

I regularly share blog posts on my website about a range of mental health topics. There are also some FREE PDF help sheets you can use as coping tools. If you would like to know more, please feel free to get in touch to discuss how I might be able to support you in moving forward to a brighter future. 🙂

At some point in our lives STRESS is something that many of us will have experienced in some shape or form. Sometimes stress can be used positively to help energise or motivate us. On other occasions, it can have a negative impact on our lives. It is also possible to experience stress and not recogn...

31/10/2025

Words of the Week.. (We all have) POWER (which we can use to create) POSITIVE CHANGE. 🙂💖