Mindful Changes Counselling and Psychotherapy

15/02/2026

Taking a moment of appreciation for the feedback my clients share.
Your words genuinely mean a lot and reinforce the love I have for this work. 💚

09/02/2026

I’ve always been fascinated by holistic approaches to mental health, especially where they sit alongside, not against, the medical model.

Research has repeatedly found that exercise can be as effective as antidepressant medication (including SSRIs) for many people with mild to moderate depression. Large randomised controlled trials (RCT) and meta-analyses show particularly strong effects for strength training, yoga, running, and moderate to high intensity gym-based exercise (e.g. BMJ, 2023; Cochrane Reviews).

The evidence proves both biological and psychological mechanisms; changes in brain chemistry and neuroplasticity, alongside improved regulation, routine, and sense of agency.

From a counselling perspective, this matters. Depression isn’t only cognitive; it’s often embodied.

This isn’t a message to stop medication or dismiss the medical model. Medication is essential. Exercise isn’t a cure-all either, but it is a legitimate, evidence-based intervention that deserves a place in the conversation.

Always consult your GP or mental health professional before making changes to treatment.

Key research & RCT sources 📚

• Noetel et al. (2023). BMJ — Network meta-analysis of 97 RCTs
• Schuch et al. (2016). Journal of Psychiatric Research — Exercise as treatment for depression
• Cooney et al. (2013). Cochrane Database of Systematic Reviews — Exercise vs antidepressants
• Kandola et al. (2020). Trends in Cognitive Sciences — Neurobiological mechanisms
• Stubbs et al. (2018). American Journal of Psychiatry — Exercise across mental disorders

02/02/2026

Two books every therapist (and client) should read, especially if they make you uncomfortable.

Bad Therapy (Abigail Shrier) and Against Therapy (Jeffrey Masson) both challenge a sacred assumption in our field: that therapy is inherently good, and that more therapeutic intervention equals more healing.

Shrier warns how modern therapy culture can:
• pathologise normal distress
• reinforce fragility rather than resilience
• reward symptom-talk over growth
• and unintentionally trap people in an identity of “being unwell”

Masson goes further, questioning whether therapy itself can become:
• subtly controlling rather than liberating
• driven by the therapist’s authority, theories, and interpretations
• disconnected from real-world change
• and more concerned with insight than truth or responsibility

What both books point to, admittedly uncomfortably, is this: therapy can make things worse when we as therapist lose humility.

As therapists, we work in uncertainty. There are no guarantees. No clean outcomes. And no ethical justification for certainty disguised as care.

For me, this reinforces why I practise with restraint:
• intervening less, not more
• trusting the client’s organismic wisdom
• staying alert to power, influence, and dependency
• and constantly asking: is this helping — or am I just doing therapy because I can?
• continuous analysis of my clinical work: reviewing notes, engaging in deep reflection, and applying critical ethical thinking. Making sense of my own values, beliefs, and biases, and recognising how these can shape or interfere with my practice

Being critical of therapy is not anti-therapy.
It’s a refusal to hide behind technique, identity, or good intentions.

29/01/2026

There’s a lot going on right now. 🌍

Socially. Politically. Economically. Emotionally.
And I keep noticing how many people come into therapy thinking they are the problem. 🧠

As I work on my dissertation, I keep returning to the idea of a sick society 🤒 one that asks us to keep going, stay productive, stay positive, stay regulated… although so much around us feels unsafe, disconnected, or overwhelming.
When I look in this context, anxiety, burnout, anger, numbness, and low mood don’t feel pathological. They feel understandable! 🤍

Therapy isn’t about fixing people so they can function better in a system that’s hurting them.
For me, it’s about slowing things down 🐢
Making space to feel 🌱
Helping someone make sense of their experience without rushing to change it.

Sometimes the work is about regulation and safety 🛟
Sometimes it’s about grief 💭
Sometimes it’s just about naming: this makes sense!!

If we’re living in a society that pulls us away from ourselves, therapy can be a quiet act of resistance ✊

A place where meaning, relationship, and compassion still matter ✨

18/01/2026

One key message from this video is that negative thoughts are habits.
They’re not impossible to change, but they do require CONSISTENT practice. That’s the most important part.

Dr Daniel Amen explains that negative thoughts don’t just stay in the mind; the body responds too. Tension, a racing heart, shallow breathing. When we believe a thought, the nervous system often reacts as if it’s true.

This fits closely with Cognitive Behavioural Therapy (CBT), which understands our thoughts, emotions, physical sensations and behaviours as deeply connected.
A shift in one can influence the others.

Just like the exercise shown in the video, I often share, the aim isn’t about fighting thoughts, but slowing them down:
• Write the thought down: get it out of your head and onto paper
• Question it: Is it true? Is it absolutely true?
• Notice the impact: how does believing this thought affect how you feel, act, and respond physically?
• Imagine life without it: what might change if this thought wasn’t in charge?
• Turn it around: gently explore whether an alternative perspective could hold more truth

In CBT, these are called ANTs – Automatic Negative Thoughts. They show up quickly, feel convincing, and quietly shape how we experience ourselves and the world; even when they’re not entirely accurate.

In practice, we explore your personal ANT cycle: where the thought comes from, the meaning it holds for you, how it impacts your emotions and body, and how it influences your behaviour.
Through therapeutic work, we gently challenge these patterns and create space for new ways of responding.

Thoughts are not facts.
They’re information; signals the mind, not truths we have to obey.
They matter, especially when we believe them without question.

17/01/2026

🌿 A check-in from Mindful Changes 🌿

I just wanted to check in with my socials. I’ve been quiet recently, and for good reason. I’ve been working behind the scenes, shifting and developing my professional approach.

After completing my FdA degree, I am now working within an organisation offering a counselling service. This has meant less time to invest in social media and private practice, as my focus has been on settling into the role and deepening my clinical work.

Now that we’re into the new year, I’ve found my feet and am returning to investing in my private practice with renewed intention.

Alongside this, my way of working has evolved. I am moving toward a more existential approach to counselling, which focuses on meaning, identity, choice, responsibility, and how we live in relation to ourselves, others, and the wider world. To support this, I am continuing my professional development through further education and expanding my understanding of counselling psychology, ensuring my work remains reflective, ethical, and responsive.

Due to my organisational role, I am now only available for face-to-face sessions on Wednesdays, which are currently fully booked. I am, however, able to take on online/virtual clients during evenings and weekends.

Thank you to everyone who has supported me, and to both existing and new clients who I have the privilege of working alongside.

Mindful Changes Counselling and Psychotherapy

17/01/2026

Grief is often misunderstood as something that should lessen or disappear with time. In reality, grief does not shrink. Like a ball placed inside a jar, it remains the same size while life slowly expands around it.
In the early days of loss, grief can feel all-consuming, filling every part of one’s inner world. Over time, life grows, creating more space to breathe, to live, and to carry the loss with meaning.

At Mindful Changes Counselling and Psychotherapy, bereavement counselling offers a space where grief is not suppressed, ignored, or rushed away. Pain is not treated as something to be eliminated, but as something to be listened to.
Within counselling psychology and existential approaches, pain is understood as a natural response to love and loss — and, when held with care, it can become an agent for profound change.

Through acknowledging pain rather than denying it, clients are supported to find meaning, reshape their relationship with loss, and move forward in a way that feels authentic rather than forced.

01/12/2025

Today on World AIDS Day, I want to acknowledge a cause that means a great deal to me personally and professionally. It’s a day to remember those we’ve lost and to honour the strength and resilience of people living with HIV.

One message I’m proud to amplify is U = U (Undetectable = Untransmittable). When someone is on effective treatment and has an undetectable viral load, they cannot pass HIV on. This is life-changing science, yet stigma remains one of the biggest barriers people face.

That stigma rooted in fear, misinformation, and outdated beliefs, can impact relationships, mental health, identity, and self-worth. Therapy can offer a safe, non-judgemental space to process shame, build confidence, and explore the emotional impact of living with HIV or supporting someone who does.

Globally, progress shows what’s possible. Countries such as Switzerland, Australia, and the UK have seen significant drops in new HIV transmissions where treatment and education are widely accessible. In areas with over 90% treatment coverage, new infections have fallen to historic lows. These successes remind us that HIV is a public health issue—not a moral one and that with knowledge, compassion, and support, transmission can be prevented.

If you or someone you know needs support, these organisations offer excellent services:

🧡 George House Trust – Emotional support, peer groups, and practical advice for people living with HIV.

❤️ Terrence Higgins Trust – Testing, counselling, sexual health support.

💙 LGBT Foundation – Mental health and wellbeing support for LGBTQ+ communities.

💛 NAM aidsmap – Reliable information on HIV, treatment, and U=U.

Today, we stand together against stigma and celebrate the progress that continues to save lives.

U = U. Stigma has no place here.

22/11/2025

🌿 Private Counselling & Psychotherapy in Manchester 🌿

I’m a down-to-earth psychotherapist and mental health practitioner offering 1:1 support for anyone looking to improve their mental health, understand themselves better, or navigate life’s challenges.

I offer two types of sessions:

✨ Long-term exploratory therapy: For people who want to go deeper; exploring emotions, patterns, relationships, trauma, identity, and personal growth at a pace that feels safe.

⚡ Short-term, solution-focused therapy (around 6 sessions): For those wanting clear tools and structured support with things like anxiety, depression, addiction, stress, motivation, emotional regulation, confidence, and behaviour change.

🔗 I also provide signposting, guidance, and holistic support for anyone who may benefit from additional services or community resources.

My approach is integrative and person-centred, meaning sessions are tailored around you. You choose the pace, goals, and whether you want open-ended support or a fixed short-term plan.

If you’re looking for grounded, human, confidential support, feel free to reach out and start the conversation.

📞 Free 15-minute consultation available
📱 07356 242574
📧 james.integrative.counselling@gmail.com

https://www.psychologytoday.com/profile/1599432

https://www.bacp.co.uk/therapists/416211/james-hardman/manchester-m35

04/11/2025

So many people think addiction recovery is about becoming “strong enough” to resist temptation.

But therapy shows us what Odysseus already knew thousands of years ago…
the work is not to pretend the sirens don’t exist, it’s learning how to bind yourself safely so they cannot destroy you.

This is what I support clients with:
• compulsive cycles
• addiction patterns
• self sabotage
• relapse prevention
• denial → honesty transitions
• building internal boundaries + external containers

Recovery is not about perfection.
It’s about strategy, structure and truth.

If you are ready to strengthen the part of you that wants to live and move forward; rather than the part that is pulling you backwards…
Send me a message.

You don’t have to navigate this alone.
Therapy is where we learn how to face the sirens and still survive.

25/10/2025

𝐎𝐟𝐟𝐞𝐫 𝐨𝐟 𝐥𝐨𝐰-𝐜𝐨𝐬𝐭 𝐨𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐮𝐧𝐬𝐞𝐥𝐥𝐢𝐧𝐠 𝐩𝐬𝐲𝐜𝐡𝐨𝐭𝐡𝐞𝐫𝐚𝐩𝐲

I provide a safe, confidential, and non-judgemental space to explore life’s challenges. Whether you’re facing anxiety, depression, relationship difficulties, trauma, addiction, or simply feeling stuck, I work with you at your own pace to support growth and change.

✨ What I offer:
* 1:1 Counselling & Psychotherapy
* Person-centred and integrative approach tailored to your needs
* In-person sessions in a warm, welcoming space
* Online sessions available globally

📍 Location (in-person):�VB Health Clinic�10–11 County End Business Centre�Jackson Street�Springhead, Oldham�OL4 4TZ

📞 Free 15-minute consultation available
📱 07356 242574
📧 james.integrative.counselling@gmail.com
🌐 My Psychology Today Profile - https://www.psychologytoday.com/gb/counselling/mindful-changes-counselling-and-psychotherapy-oldham/1599432

https://www.bacp.co.uk/therapists/416211/james-hardman/manchester-m35

Registered Member MBACP offering support in manchester-m35 for Abuse, ADD / ADHD, Addictions, Adoption, AIDS/HIV, Anger management, Anxiety, Autism spectrum, Bereavement, Cancer, Child related issues, Chronic fatigue syndrome / ME, Cultural issues, Depression, Disability, Eating disorders, Health re...