Tracy Smithers. Step By Step Counselling.

18/03/2026

BLOG POST..LIMITING BELIEFS.

Does a lack of self belief hold you back from doing the things you enjoy? Are you held back from achieving your goals because of old messages, thoughts, or beliefs that you have received from yourself or others? If so, you might be interested in taking a look at this week's blog post on limiting beliefs.

How many of you have ever had thoughts like the following ones? I would like to do that BUT I might not be very good at it. I would like to do that BUT what if I fail I would like to try this BUT X said it wouldn’t work for me? I would like to have done this BUT when I was at school I wasn’t ver...

17/03/2026

16/03/2026

What is the most loving thing you can do for yourself today? 💖

13/03/2026

Word of the Week.. Compassion (for self) 🙂💖

11/03/2026

BLOG POST! Today I am re sharing a post on relationships and how to improve them. Relationships, whether they are family, romantic, friendship, or others, can be a source of joy, fun, love, and support. They can also, at times, be complex and difficult.

This post offers ways to help and manage them more easily.

Within our lives, we develop many different relationships whether family, romantic partners, friendships, work, acquaintances, or other kinds. Whilst relationships can be a source of love, fun, pleasure, enjoyment, and they can influence our lives in many other positive and rewarding ways. They can....

10/03/2026

COPING STRATEGIES beginning with B..

A couple of weeks ago, I mentioned developing an A to Z of coping strategies. 🙂It was an idea that came as a result of a self harm training I did recently.

Today I would like to mention a coping strategy beginning with B. Breathing.

Breathing is I believe one of the most valuable coping strategies we have at our fingertips. It's something anyone can do. 🙂

What I often suggest to my clients is sitting with your feet firmly on the ground and taking 3 deep breaths in and out. This might sound simple but it can make a difference.

Today I would like to share a You Tube recording called the 3 minute breathing space. Not only does it focus on breathing but it focuses on mindfulness too, another really useful coping technique. 🙂

mindfulness meditation with 3 minutes breathing space by Prof. Mark Williams, Oxford Mindfulness Centre

06/03/2026

Counselling Appointments tailored to suit your individual needs. 🙂

✔️ I can work with adults and children.
✔️ In person appointments available from Carlisle and Ainstable.
✔️Online and telephone appointments available if you are unable to travel.
✔️Weekly, fortnightly and monthly appointments to suit your requirements.
✔️Saturday morning appointments available in Carlisle.
✔️Reduced rates for those experiencing financial difficulties.

06/03/2026

Word of the Week.. Discover. 🙂💖

04/03/2026

BLOG POST.. Anger.. How do you feel about anger? Is it something you struggle with, or are uncertain of how to express? It's not unusual to feel this way. What I say to my clients about anger is this..It's okay to feel angry; it's how you express it that is important.

This blog post explores anger and offers some useful coping strategies that can help you. Also on my website is my undertanding anger help sheet, which helps you break down your anger into more manageable pieces. The link is in the comments.

How many of you are comfortable with expressing anger, frustration, or annoyance? Is it something you avoid and run from? Or is it something that you find empowering and energising?