What are the opening hours?

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

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

Dr Jo Gee Psychotherapy, Dr Jo Gee Psychological Therapies, 3 Saxton, Parklands, Guildford (2025)

15/11/2025

Are you scared of setting boundaries?

It’s okay if you are - you’re not alone! Most people assume that as soon as you set a boundary, you’re shutting people out forever.

But that’s not quite the case… Setting boundaries is actually more about making sure you can be the best version of yourself.

Let’s be honest: we all have limits, we all have finite energy, and none of us ever have enough time on our hands. So when you don’t set boundaries for yourself, you might find yourself feeling drained or resentful.

Just ask yourself…
𝘞𝘩𝘦𝘳𝘦 𝘥𝘪𝘥 𝘐 𝘴𝘢𝘺 ‘𝘺𝘦𝘴’ 𝘸𝘩𝘦𝘯 𝘐 𝘸𝘢𝘯𝘵𝘦𝘥 𝘵𝘰 𝘴𝘢𝘺 ‘𝘯𝘰’?
𝘞𝘩𝘦𝘯 𝘥𝘪𝘥 𝘐 𝘴𝘵𝘢𝘺 𝘲𝘶𝘪𝘦𝘵 𝘫𝘶𝘴𝘵 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘵𝘩𝘪𝘯𝘨𝘴 𝘤𝘢𝘭𝘮?
𝘞𝘩𝘢𝘵 𝘣𝘰𝘶𝘯𝘥𝘢𝘳𝘺 𝘸𝘰𝘶𝘭𝘥 𝘩𝘦𝘭𝘱 𝘮𝘦 𝘯𝘦𝘹𝘵 𝘵𝘪𝘮𝘦?

You’re not being selfish by setting a boundary. In fact, saying ‘no’ can be one of the kindest ways to say ‘yes’ to yourself.

14/11/2025

Perfection is overrated. Progress is so much more important!

People often assume they’re just motivated - not a perfectionist. But underneath that “motivation” is fear; fear of getting it wrong, fear of being judged or maybe just fear of not being "enough."

The truth is you don’t need to be flawless to be worthy. Your value is measured by who you are as a person, not how productive or successful you are.

Progress is what really matters. It’s the messy bit in the middle - the awful first drafts, the anxious pauses, the times you get things wrong.

Give yourself permission to be good enough today. “Good enough” is human. “Good enough” is progress. “Good enough” is good enough.

13/11/2025

Acts of kindness are about more than just helping other people! Whether you’re giving or receiving them, they can boost moods and literally calm nervous systems.

Research shows that acts of kindness release both oxytocin and serotonin in our brain. 𝐎𝐱𝐲𝐭𝐨𝐜𝐢𝐧 is the bonding hormone that makes us feel connected and safe, while 𝐬𝐞𝐫𝐨𝐭𝐨𝐧𝐢𝐧 is a feel-good neurotransmitter that improves your mood. Together, they lower stress hormones for both the person who did the kind act as well as the person who received it.

Kindness doesn’t only have to happen IRL though. Hop online and you’ll find plenty of opportunities for acts of kindness: thoughtful replies, encouraging comments or simply pausing before posting that angry rant you’ll regret later… These are all kind acts that make the online world a kinder place too.

Being kind is calming, it boosts our mood and it improve the world around you for everyone - both online and IRL!

11/11/2025

is a moment to pause as we honour the memories of those we’ve lost and the legacies they left behind.

Days like this can stir a mix of feelings - sadness, gratitude, maybe even a kind of quiet numbness. No matter how it shows up, your feelings are valid - so treat them with the same compassion you’d offer anyone else grieving.

Take a few minutes to check in with yourself today. Perhaps you feel reflective, grateful, sad or even distant. Whatever it is, that’s okay - you can notice your emotions without judging them.

Today’s not just about grief and remembrance - it’s also about the resilience and strength it takes to deal with loss, to keep going, and to hold both grief and gratitude side-by-side.

09/11/2025

Bullying may leave invisible marks, but it’s always possible to heal.

With starting on Monday, now is a good moment to pause and consider how we can heal ourselves if we’ve ever been bullied.

Whether you ever heard unkind words, were excluded, or felt humiliated, these experiences can all quietly shape how we see ourselves. Even long after it ends, your inner voice can echo the same messages: “𝘐’𝘮 𝘯𝘰𝘵 𝘨𝘰𝘰𝘥 𝘦𝘯𝘰𝘶𝘨𝘩.”

Healing begins with 𝘴𝘢𝘧𝘦𝘵𝘺; finding spaces and people where you can let yourself be seen without fear.

Next is 𝘴𝘦𝘭𝘧-𝘤𝘰𝘮𝘱𝘢𝘴𝘴𝘪𝘰𝘯; learning to speak to yourself the way you always deserved to be spoken to.

If you’re still carrying the weight of being bullied in the past, just know that you’re not defined by what happened to you.

08/11/2025

Lots of us were always taught that strong emotions are a weakness - that we should “hold it together” or “stay positive” no matter what life throws at us…

But emotions are 𝘮𝘦𝘴𝘴𝘢𝘨𝘦𝘴, not malfunctions.

For example, anger is a signal that a boundary has been crossed; sadness shows you that something meaningful has been lost; and anxiety means we care about whatever’s coming next.

So instead of pushing every emotion away, try to 𝘭𝘪𝘴𝘵𝘦𝘯 to what they’re saying.

07/11/2025

Emotions can feel overwhelming, especially when you keep them bottled up and left unspoken.

That’s why simply naming what you feel - whether it’s sad, anxious, disappointed or relieved - helps to shift your brain from chaos to clarity.

When you label a feeling, it moves you from 𝘣𝘦𝘪𝘯𝘨 that emotion to 𝘰𝘣𝘴𝘦𝘳𝘷𝘪𝘯𝘨 it instead. It’s a tiny bit of space but enough to let you ask yourself whether you need to soothe yourself, talk about it, rest or act on it.

If your emotions start to overpower you today, try to pause and ask yourself: 𝘞𝘩𝘢𝘵 𝘦𝘮𝘰𝘵𝘪𝘰𝘯 𝘢𝘮 𝘐 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘳𝘪𝘨𝘩𝘵 𝘯𝘰𝘸?

Be specific - and be kind to yourself as you answer. You can’t heal what you can’t name!

05/11/2025

Stress affects more than just your thoughts. It shows up in your body, emotions and even your relationships.

It might cause you to have tight shoulders, headaches, racing thoughts or maybe a short fuse. No matter how it shows up, it’s always your body’s way of saying, “𝘐’𝘮 𝘰𝘷𝘦𝘳𝘸𝘩𝘦𝘭𝘮𝘦𝘥.”

On , try these three strategies to work with stress, not against it:

🌬️ 𝐁𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐑𝐞𝐠𝐮𝐥𝐚𝐭𝐞 𝐭𝐡𝐞 𝐁𝐨𝐝𝐲:
Take slow, paced breaths - in through the nose for four, out through the mouth for six. The longer exhales calm your nervous system, easing that “fight-or-flight” response.

🧩 𝐂𝐨𝐧𝐭𝐫𝐨𝐥 𝐌𝐚𝐩𝐩𝐢𝐧𝐠 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐌𝐢𝐧𝐝:
Draw two circles: one for things you 𝘤𝘢𝘯 control (your schedule, how you respond), and one for what you 𝘤𝘢𝘯'𝘵 control (others’ reactions, the weather, the past). Refocusing your attention helps reduce the mental load and builds resilience.

💧 𝐓𝐈𝐏 𝐒𝐤𝐢𝐥𝐥 𝐟𝐨𝐫 𝐈𝐧𝐭𝐞𝐧𝐬𝐞 𝐒𝐭𝐫𝐞𝐬𝐬:
When stress becomes too much to handle, try using the DBT skill TIP: change your 𝐓𝐞𝐦𝐩𝐞𝐫𝐚𝐭𝐮𝐫𝐞 (splash cool water on your face), use 𝐈𝐧𝐭𝐞𝐧𝐬𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 to discharge tension, and practise 𝐏𝐚𝐜𝐞𝐝 𝐛𝐫𝐞𝐚𝐭𝐡𝐢𝐧𝐠 to ground yourself.

Stress isn’t a weakness - it’s a signal from your body that you need to take care of yourself.

03/11/2025

Knowing a skill is one thing, but using it in real life is another - especially when emotions are running high!

It can be tricky starting a difficult conversation when you feel frustrated or panicked - but that’s where DBT skills like DEAR MAN can come in handy to help you stay calm (even when it feels hard!).

Let’s look at a real-life example, like asking your child’s school for a meeting about bullying. Here’s how DEAR MAN might look in practice:

“𝘏𝘪, 𝘔𝘳 𝘉𝘳𝘰𝘸𝘯. 𝘐 𝘸𝘢𝘯𝘵𝘦𝘥 𝘵𝘰 𝘢𝘴𝘬 𝘪𝘧 𝘸𝘦 𝘤𝘰𝘶𝘭𝘥 𝘴𝘦𝘵 𝘶𝘱 𝘢 𝘴𝘩𝘰𝘳𝘵 𝘮𝘦𝘦𝘵𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵’𝘴 𝘣𝘦𝘦𝘯 𝘩𝘢𝘱𝘱𝘦𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘮𝘺 𝘤𝘩𝘪𝘭𝘥 𝘢𝘵 𝘴𝘤𝘩𝘰𝘰𝘭. 𝘛𝘩𝘦𝘺’𝘷𝘦 𝘮𝘦𝘯𝘵𝘪𝘰𝘯𝘦𝘥 𝘣𝘦𝘪𝘯𝘨 𝘱𝘪𝘤𝘬𝘦𝘥 𝘰𝘯 𝘢𝘵 𝘣𝘳𝘦𝘢𝘬, 𝘢𝘯𝘥 𝘐’𝘮 𝘸𝘰𝘳𝘳𝘪𝘦𝘥 𝘪𝘵’𝘴 𝘴𝘵𝘢𝘳𝘵𝘪𝘯𝘨 𝘵𝘰 𝘢𝘧𝘧𝘦𝘤𝘵 𝘵𝘩𝘦𝘪𝘳 𝘤𝘰𝘯𝘧𝘪𝘥𝘦𝘯𝘤𝘦.
𝘐’𝘥 𝘳𝘦𝘢𝘭𝘭𝘺 𝘢𝘱𝘱𝘳𝘦𝘤𝘪𝘢𝘵𝘦 𝘢 𝘤𝘩𝘢𝘯𝘤𝘦 𝘵𝘰 𝘵𝘢𝘭𝘬 𝘪𝘵 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶 𝘢𝘯𝘥 𝘢𝘨𝘳𝘦𝘦 𝘰𝘯 𝘵𝘩𝘦 𝘯𝘦𝘹𝘵 𝘴𝘵𝘦𝘱𝘴. 𝘊𝘰𝘶𝘭𝘥 𝘸𝘦 𝘢𝘳𝘳𝘢𝘯𝘨𝘦 𝘢 𝘵𝘪𝘮𝘦 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬 𝘰𝘳 𝘯𝘦𝘹𝘵 𝘵𝘩𝘢𝘵 𝘸𝘰𝘳𝘬𝘴 𝘧𝘰𝘳 𝘺𝘰𝘶? 𝘛𝘩𝘢𝘯𝘬𝘴 𝘴𝘰 𝘮𝘶𝘤𝘩 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 - I really appreciate it.”

See how we’ve used DEAR MAN here? We’ve 𝐃𝐞𝐬𝐜𝐫𝐢𝐛𝐞𝐝 the problem and 𝐄𝐱𝐩𝐫𝐞𝐬𝐬𝐞𝐝 our feelings about it, 𝐀𝐬𝐬𝐞𝐫𝐭𝐞𝐝 what we want to happen, and then 𝐑𝐞𝐢𝐧𝐟𝐨𝐫𝐜𝐞𝐝 our appreciation for their help. We’ve stayed 𝐌𝐢𝐧𝐝𝐟𝐮𝐥, 𝐀𝐩𝐩𝐞𝐚𝐫𝐞𝐝 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐭 and showed we were willing to 𝐍𝐞𝐠𝐨𝐭𝐢𝐚𝐭𝐞.

When you use DEAR MAN in real life, it’s all about:
• Being assertive but respectful
• Focusing on facts, not blame
• Making clear requests and being open to collaborating

You don’t need to be perfect - you just need to communicate effectively even when emotions are running high.

We specialise in DBT at Dr Jo Gee Psychotherapy, where our expert DBT therapists teach practical tools like this to help people control their emotions, build confidence and communicate calmly under pressure.

02/11/2025

Connection matters. Even small gestures can remind us that we’re not alone, whether it’s a simple text message, a smile from a stranger or a quick chat as you pick up your morning coffee.

Simple moments like these can be all you need to ease anxiety, improve your mood and strengthen your sense of safety.

In fact, human connection doesn’t always have to mean long, deep conversations. Sometimes, all we need is to be seen and acknowledged.

Still, reaching out at all can be hard for some people, especially if you’re afraid of rejection or becoming overwhelmed.

But that’s okay - just start small… Gravitate towards people who make you feel safe (even if they’re not who you’re closest to); send a quick message to a friend, or make eye contact with someone kind.

Every act of connection - no matter how small! - is a quiet act of courage, and your trust and resilience will grow with each one.

01/11/2025

Hello November! 🍂

After we clear away the cobwebs decorating our houses and eat the leftover sweets we hid from trick or treaters, it’s important to pause for a moment.

October is over. Halloween is done for another year. We’re in the throes of autumn. Notice how the world around you is shifting… and how you might be shifting too.

As the days grow ever shorter and the air becomes crisper, our minds and bodies start following a slower rhythm. You might soon find yourself craving quiet, cosy nights in.

This is all natural, and letting yourself adjust to this can be a powerful act of self-kindness. So this weekend, why not try…
• Wrapping up warm and going out to appreciate the colours of autumn
• Making a hot drink and savouring the first sip
• Resting without guilt
• Noticing how far you’ve come since the start of the year.

You don’t have to set huge goals for the month ahead or reinvent yourself. Sometimes, the best thing you can do for yourself is just to meet yourself where you are and let yourself do what your mind and body needs. November is an opportunity for you to listen to yourself and slow down.

31/10/2025

It’s Halloween! But while some will go out in their scariest outfits, it’s important to remember that not all masks are scary - some are just familiar.

We all wear “social masks” - versions of ourselves we use to fit in, keep things calm or protect our feelings.

These masks can work well… but when they stay on for too long, they don’t just hide our fears, but our needs as well.

Here are some of the most common masks you might recognise:

😄 𝐓𝐡𝐞 “𝐈’𝐦 𝐅𝐢𝐧𝐞” 𝐌𝐚𝐬𝐤: You smile through the stress, downplaying struggles and determined to always seem okay no matter what.

💪 𝐓𝐡𝐞 “𝐈 𝐂𝐚𝐧 𝐇𝐚𝐧𝐝𝐥𝐞 𝐈𝐭” 𝐌𝐚𝐬𝐤: You take everything on yourself because asking for help will make you uncomfortable, scared that others will see you as weak.

✨ 𝐓𝐡𝐞 “𝐄𝐚𝐬𝐲-𝐆𝐨𝐢𝐧𝐠” 𝐌𝐚𝐬𝐤: You say yes to everyone just to keep them happy, even if it leaves you overwhelmed or sometimes resentful.

𝐒𝐨 𝐰𝐡𝐢𝐥𝐞 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞 𝐢𝐬 𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝐮𝐩 𝐭𝐡𝐢𝐬 𝐇𝐚𝐥𝐥𝐨𝐰𝐞𝐞𝐧, 𝐰𝐡𝐲 𝐧𝐨𝐭 𝐭𝐫𝐲 𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝒅𝒐𝒘𝒏 𝐚𝐧𝐝 𝐭𝐚𝐤𝐞 𝐨𝐟𝐟 𝐲𝐨𝐮𝐫 𝐦𝐚𝐬𝐤?

Perhaps you could tell someone how you really feel. Maybe you could assert yourself and say “no” to someone. Or just ask for a bit of help instead of pretending everything’s fine.

Small acts of honesty can go a long way. They can rebuild connections with people and remind your mind that it’s okay to be yourself.

At Dr Jo Gee Psychotherapy, we help people understand the masks they wear every day and find safer ways for them to express themselves.

Because what lies beneath the surface isn’t always what it seems…

!

Dr Jo Gee Psychotherapy

15/11/2025

14/11/2025

13/11/2025

11/11/2025

09/11/2025

08/11/2025

07/11/2025

05/11/2025

03/11/2025

02/11/2025

01/11/2025

31/10/2025

Address

Opening Hours

Website

Alerts

Shortcuts

Featured

Share

Category

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