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Dr Jo Gee Psychotherapy

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Dr Jo Gee Psychotherapy

Psychiatry and psychotherapy 🌱Surrey clinic 🌱 Worldwide DBT programme 🌱 Personality disorders

07/12/2025

December’s never a normal month, what with the manic mix of excitement, pressure, busy calendars and never-ending to-do lists as we try to keep up during the runup to Christmas… But you’re still allowed to take a pause in the midst of the madness!

Take a few moments in this festive whirlwind to check in with yourself and identify anything affecting your wellbeing. What went well this week? What was challenging? What are you proud of, even if it’s something small?

It’s easy for Christmas to overshadow everything you achieve and are grateful for, but taking time to reflect is important. It’s what you need to keep tabs on your wellbeing and energy levels, so you can make the most of the festive season!

06/12/2025

With Christmas on the horizon, the festive season can be a magical time… but it doesn’t stop it from getting stressful and overwhelming!

Busy shops, crowded calendars, having to roll out of bed on frosty mornings, early sunsets, the pressure to “feel festive”... All these things take a toll on your energy and emotional wellbeing.

So remember to take time each week to slow down for a while. You don’t always need big plans or busy routines!

Self-care is all about those quiet moments for yourself; where you settle down with a hot drink, admire the kaleidoscope of Christmas lights on the street, take a calm walk out in the crisp air… Small grounding rituals like this can make the season feel calmer, steadier and more manageable.

So whatever this time of year is like for you, make sure to carve some time to recharge. After all, it’s Christmas!

05/12/2025

Stuck in the past? Feel like you can’t stop dwelling on things that have already happened?

You’re not alone. And it’s not necessarily a bad thing either. It’s natural to reflect on things, and it can actually help us learn and grow… But it’s easy for this to get to an extreme and slip into rumination.

While reflecting can help us understand the past, rumination keeps us circling the past without moving on.

Rumination leaves you feeling stuck, convinced you’ve done something wrong. You replay the same thoughts over and over again, never finding the relief or understanding you’re desperately searching for.

This is where the DBT skill “Wise Mind” can help.

“Wise Mind” is all about catching yourself in a rumination cycle. It teaches you to pause, breathe and ask yourself:
“𝘐𝘴 𝘵𝘩𝘪𝘴 𝘵𝘩𝘰𝘶𝘨𝘩𝘵 𝘩𝘦𝘭𝘱𝘪𝘯𝘨 𝘮𝘦 𝘮𝘰𝘷𝘦 𝘰𝘯?”
“𝘈𝘮 𝘐 𝘫𝘶𝘴𝘵 𝘨𝘰𝘪𝘯𝘨 𝘳𝘰𝘶𝘯𝘥 𝘪𝘯 𝘭𝘰𝘰𝘱𝘴 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘢𝘯𝘺 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴?”
“𝘞𝘩𝘢𝘵 𝘸𝘰𝘶𝘭𝘥 𝘢 𝘣𝘢𝘭𝘢𝘯𝘤𝘦𝘥, 𝘤𝘢𝘭𝘮𝘦𝘳 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘰𝘧 𝘮𝘦 𝘴𝘢𝘺 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸?”

No one expects you to silence all those thoughts in your head. Instead, you just have to let yourself step back from them once in a while to interrupt the loop and bring you back to the present.

If your mind keeps going in circles today, be kind to yourself and step back from the rumination.

03/12/2025

ADHD, autism, chronic illnesses, learning differences, mental health conditions, neurological or physical disorders… There’s a long list of conditions that go unnoticed.

But just because you can’t immediately see these struggles doesn’t mean they don’t still shape people’s daily lives in very real ways.

Living with an invisible disability can mean some people go years facing judgement and pressure to “mask” how they’re really feeling.

That’s something we need to change.

Invisible disabilities affect people in countless ways: concentration, emotional regulation, sensory processing, energy levels, stress levels… just to name a few.

These all influence wellbeing, and without the right support, many end up feeling overlooked or dismissed, which only makes their struggle even harder.

You don’t have to look “unwell” to deserve support. Your experiences are valid, your needs matter, and you deserve a safe space to heal where you can be who you are without judgement.

We recognise that every mind and body works differently - and that’s okay. We listen to each person’s lived experience and adapt treatment to their needs.

01/12/2025

Emotions can feel pretty overwhelming at the best of times, but it reaches a whole new level when those emotions come completely out of the blue!

But even these emotions have a natural rhythm. Much like waves on an ocean, they build, peak and eventually fall.

DBT has a skill to help us cope with this. “Ride the Wave” teaches us to stay present throughout the rise, making sure not to react impulsively or push the feelings away.

It might be the opposite of what comes naturally for you, but Ride the Wave tells us to 𝐧𝐨𝐭𝐢𝐜𝐞 the emotion we're feeling, 𝐧𝐚𝐦𝐞 it, 𝐛𝐫𝐞𝐚𝐭𝐡𝐞 for a moment, and then 𝐚𝐥𝐥𝐨𝐰 it to flow away in its own time…

Don’t feel you have to control each and every feeling that comes your way. You just have to stay steady until the wave passes.

30/11/2025

Reflecting on the month gone by is helpful, but don’t forget to ground yourself in the present day as well.

Notice the small things that have been giving you comfort or support recently, things that often go overlooked: a quiet morning; a message from a loved one; a deep breath that calmed you.

It might not seem like much, but small experiences like these can become emotional anchors that keep you grounded, even during times when you’re struggling.

Noticing these things is an important part of making gratitude a central part of your everyday life. When we acknowledge these moments, we shift can our mindset and gain perspective to stay grounded.

So pick out a few things you notice that you’re grateful for, and pick one you’d like to hold onto as we move into December.

29/11/2025

November comes to an end this weekend, so it’s a good moment to pause and reflect on all the highs and lows, the moments of growth or exhaustion… No matter whether it was a good month or not, it’s all part of your story and worth reflecting on.

You don’t need to analyse each and every mistake you made this month or push yourself to “do better.” It’s not a time for self-criticism or guilt - you just need to acknowledge what you’ve had to deal with, what you’ve learned, and maybe what you don’t need to keep holding onto.

In fact, sometimes we only realise how difficult something was for us when we finally give ourselves permission to let it go.

So what did November teach you?

Maybe you learned something about your limits. Perhaps you discovered you were more resilient than you thought. Or you might have just survived a few days that felt harder than they needed to be… They’re all worth recognising.

Carry over all the positive thoughts and experiences that will support you next month, and leave the rest behind.

28/11/2025

Life isn’t always an easy ride. And whenever things get difficult, it’s easy to be hard on ourselves. In fact, you might get so self-critical that you say things to yourself that you would never say to someone you cared about.

That’s why self-compassion is so important. You need moments to pause, wind down and treat yourself the same way you would treat anyone else going through the same struggle.

Think about if a friend were facing the same things as you. You would probably listen to them, offer support, and reassure them that they’re doing their best… “You’re allowed to feel this way,” you might say. Or “Just take it one step at a time…”

Saying these things to yourself can be just as effective!

Self-compassion doesn’t mean avoiding responsibility or pretending that everything’s okay when it clearly isn’t. It’s about acknowledging your struggle and treating yourself with kindness, not criticism.

So check in with how you’re feeling today and don’t be afraid to give yourself some self-compassion if you need it. You deserve it!

27/11/2025

As the days get colder, darker and shorter, it’s the perfect time for Netflix’s hit show Stranger Things to return for its final season. But while fans will log in to see how it all ends, the main draw is the characters and how they deal with their struggles.

So what is it about these characters and their struggles that makes us so attached to them?

The “Upside Down” might be a dangerous place on the show, but we all have our own “Upside Down” ourselves - thoughts and fears that haunt our minds; feelings we bury deep down that no one will ever see.

At its core, Stranger Things is a show about outsiders dealing with the same invisible struggles we face: grief, identity, anxiety, trauma, self-doubt…

But what draws us to these characters isn’t just their internal struggles, but how they overcome them.

You don’t have to handle your battles alone - and you don’t need supernatural powers! Support, connection and self-compassion are all the tools you need to navigate whatever your own “Upside Down” looks like, and remind you that you’re not defined by the monsters you face, whether they’re demogorgons or demodogs!

If your world feels a little heavy and upside down right now, it might just be the start of your own story… But reaching out for support is the first step to get through it.

25/11/2025

We spend more time on our phones these days than ever - you’re probably reading this on one right now! But is that a good thing…?

A lot of the time we might be staying in touch with friends and family, learning something, entertaining ourselves, or just unwinding as we switch off after a long day… but not all scrolling is the same, and the way we use technology has a powerful impact on our mood and sleep.

Let’s be honest - many of us tend to scroll long past the point of enjoyment. You might start feeling overwhelmed, overstimulated or maybe even a bit numb.

𝐌𝐢𝐧𝐝𝐟𝐮𝐥 𝐭𝐞𝐜𝐡 𝐮𝐬𝐞 is all about noticing the difference. It dares you to pause and ask yourself:
“Is this helping me right now or draining me?”
“Is staring at this screen soothing me or overstimulating me?”
“Am I connecting or escaping?”

Setting small boundaries can make a big difference too:
• Try putting your phone down half an hour before bed
• Turn off or limit notifications
• Set a time limit for apps that hook you

You don’t have to switch off your phone. You just need to be more aware of how you use it to make sure it supports your wellbeing - not disrupt it.

So keep on scrolling - but pay attention to yourself as you do. Notice how you feel and what actually benefits you. You might be surprised…

23/11/2025

Grief doesn’t just come from death - it can come from relationships ending, identities shifting or life changes you never chose.

It’s normal to ignore our feelings in those situations and convince ourselves we shouldn’t feel so sad. After all, we know there are others who have it worse and we should just “move on”... but grief takes many forms, and each deserves to be acknowledged.

You might grieve the future you imagined, the person you once were, or the friendships that quietly faded away - all these losses matter and deserve to be grieved.

Accepting feelings of grief is the first step to healing. So whatever you’re grieving, let yourself feel it.

22/11/2025

We can all be dramatic sometimes. Our anxious minds love to catastrophise little things and focus on everything that’s gone wrong: the tasks you left unfinished, the goals you’ve never got round to achieving, all those things that didn’t go to plan…

But what about everything that’s gone right?

Think about the hardest days where nothing goes our way… There are still small moments where you succeed that how strong you really are!

It might be taking a deep breath before overreacting, showing up when you didn’t feel like it, or simply getting out of bed. They might seem like everyday moments that aren’t that special, but they show real resilience.

You don’t have to ignore your pain or pretend that everything’s fine. But recognising your tiny victories is an important way to focus your mind on the positives and how far you’ve come.

Take a moment right now… What have you succeeded in today? What’s going well for you in your life? Dig deep - there’s always something!

Address

Dr Jo Gee Psychological Therapies, 3 Saxton, Parklands
Guildford
GU29JX

Opening Hours

Monday	9am - 9pm
Tuesday	9am - 9pm
Wednesday	9am - 9pm
Thursday	9am - 9pm
Friday	9am - 9pm

Website

https://www.drjogeepsychotherapy.co.uk/, https://www.onlinedbt.co.uk/

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