That’s where counselling and mindfulness meditation come in — two powerful approaches that can gently support your emotional wellbeing and help you reconnect with yourself in a more grounded way.

What Is Person-Centred Counselling?

Person-centred counselling is based on the belief that you already have the inner resources to heal — you just need a safe, non-judgemental space to explore what’s going on for you.

There’s no advice-giving or fixing. Instead, you’re met with empathy, acceptance, and space to talk freely. Over time, this allows you to reconnect with your inner clarity and strength.

What Is Mindfulness?

Mindfulness is the practice of noticing what’s happening in the present moment — your thoughts, emotions, and bodily sensations — without judgement.

It doesn’t mean “clearing your mind.” It means being kind to yourself in the middle of everything you’re feeling. And that kindness is often the first step toward healing.

Why They Work So Well Together

Counselling helps you explore and understand your inner world. Mindfulness helps you stay present with it. Together, they support:

• Greater self-awareness
• Emotional regulation and calm
• Stress relief and clarity
• A deeper connection to your own needs and values

It’s like building a stronger foundation — emotionally and mentally — so you can move through life with more steadiness.

A Gentle Invitation

If you’re feeling disconnected, overwhelmed, or just curious about where to start, you’re welcome to reach out. Whether through person-centred counselling, meditation, or a blend of both, we can find a way forward that feels right for you.

Small steps can lead to deep shifts — and healing doesn’t have to be rushed.

The post Healing from the Inside Out: Combining Talk Therapy and Mindfulness appeared first on Friendly Therapist | Jo Thomas Counselling.

If that sounds familiar, you’re not alone—and you’re asking a really important question.

Your Privacy Matters

In person-centred counselling, one of the core principles is creating a safe, non-judgemental space where you can talk freely. Confidentiality is a big part of that safety. What you say in your sessions stays between you and your counsellor.

Counsellors follow a strict ethical code. That means we don’t share what you talk about with friends, family, employers—or anyone else. It’s your space, and you get to decide what you bring to it.

Are There Any Exceptions?

There are a few legal and ethical situations where a counsellor may need to break confidentiality. These are rare, but it’s important to be aware of them. They usually include:

• If you share that you or someone else is at serious risk of harm
• If there is disclosure of abuse involving a child or vulnerable adult
• If we’re legally required to share information (for example, by a court order)

If anything like this ever comes up, you’d always be informed and involved in the process. It would never be done behind your back.

You’re in Control

Counselling isn’t about pushing you to say more than you want to. You set the pace. Some people open up quickly; others take time—and that’s completely okay. The relationship is built on trust, and that trust takes time to grow.

If you’re unsure, you can even start by talking about how hard it is to talk. That’s a perfectly valid and welcome place to begin.

Final Thoughts

Taking the step to start counselling is a brave and caring act towards yourself. And knowing your privacy is respected can help make that step feel a little less daunting.

If you ever want to ask about confidentiality—or anything else about how counselling works—please don’t hesitate to get in touch. You’re welcome to reach out, whether you’re ready to book a session or just want to explore if it’s right for you.

The post Is Counselling Confidential? What You Need to Know Before You Open Up appeared first on Friendly Therapist | Jo Thomas Counselling.

But you might be wondering: Is telehealth right for me? Or should I stick with in-person therapy?

Here’s a guide to help you figure out what works best for your lifestyle, comfort level, and personal preferences.

What Is Telehealth Therapy?

Telehealth therapy (also called telephone counselling) is simply counselling done over the phone. You and your therapist meet at the same time you normally would—just from different locations.

Many clients love it because it allows them to access care without having to leave home or take extra time off work.

Pros of Telehealth Therapy

1. Convenience
No commute. No waiting rooms. Just answer the phone and go.
Perfect if you’re juggling a busy schedule, parenting duties, or work meetings.

2. Comfort
Some people feel more relaxed opening up from the comfort of their home.
You can wear cozy clothes, light a candle, or bring your dog—whatever helps you feel at ease.

3. Access
If you live in a rural area or have transportation limitations, telehealth can make therapy more accessible.

4. Continuity
Feeling a little under the weather? Travelling? Stuck at home during a snowstorm? You don’t have to miss your session.

When In-Person Might Be a Better Fit

1. You feel more connected in person
Some people just like being in the same room as their therapist. That’s valid! If the physical presence feels grounding, in-person might be the better choice.

2. You want fewer distractions
If you’re easily distracted at home—or if your space doesn’t feel private—coming into an office can create a clearer boundary for you to focus.

3. You’re dealing with tech issues
If internet problems or phone signal stress you out more than they help, in-person sessions may feel more seamless.

4. You’re working through something that feels really intense
While telehealth is effective for most concerns, some people feel more supported and contained when they’re physically with their therapist for deep or emotionally heavy work.

Still Not Sure? Try Both.

You don’t have to commit to one forever. Some clients do a mix of both, depending on the week. Others start with telehealth and switch to in-person later—or vice versa.

The best part? There’s no one-size-fits-all answer. You get to choose what feels right for you.

Ready to Start?

If you’re thinking about beginning therapy—or wondering whether to switch formats—let’s talk about it. I offer both in-person and telehealth sessions and am happy to help you figure out what fits your needs best.

Contact me here

Remember: Whether we’re sitting across from each other or connecting through a phone, the goal is the same—support, healing, and growth. You’re not alone on the journey.

The post Therapy via Telehealth: Is It Right for You? appeared first on Friendly Therapist | Jo Thomas Counselling.

First things first, you’ll want to schedule your appointment. This can be done by email, message or over the phone. Once you have your appointment set, it’s important to find a quiet and private space where you can talk openly and comfortably without any distractions.

When the time comes for your appointment, I will call you at the designated time. Make sure you have a reliable phone connection and that you’re in a comfortable position to talk. I will greet you and ask how you’re doing before diving into the session.

During the session, I will ask you questions to get to know you better and understand what you’re going through. I may also provide insights, tools, and strategies to help you navigate your thoughts and emotions. Remember, therapy is a collaborative process, so feel free to ask questions, share your concerns, and be open to feedback.

As the session comes to a close, I will summarise the key points discussed and check in with how you are feeling as the session comes to an end. I don’t provide any homework or tasks to do between sessions but I may suggest meditation techniques, or text/email information to you about things we have discussed if you feel it would be helpful.

After the call ends, take some time to reflect on the session and how you’re feeling. It’s normal to have mixed emotions after therapy, so be gentle with yourself and practice self-care. Remember, therapy is a journey, and it’s okay to take things one step at a time.

Overall, your telephone therapy appointment should feel like a safe and supportive space where you can explore your thoughts and feelings without judgment. Trust the process and be open to the healing journey ahead.

The post What to Expect During Your Therapy Appointment  appeared first on Friendly Therapist | Jo Thomas Counselling.

The post Commonly Asked Questions for a First Counselling Appointment  appeared first on Friendly Therapist | Jo Thomas Counselling.

Increased Resilience: It fosters resilience by teaching skills to bounce back from setbacks and manage adversity.

Improved Mental Health: Therapy can help reduce symptoms of anxiety, depression, and other mental health conditions.

Enhanced Self-Awareness: It provides a safe space to explore thoughts and feelings, leading to greater self-understanding.

Better Coping Strategies: Therapists teach effective coping mechanisms to manage stress and life challenges.

Improved Relationships: Therapy can enhance communication skills and help resolve conflicts, leading to healthier relationships.

Support in Crisis: It offers support during difficult times, helping individuals navigate trauma, loss, or significant life changes.

Goal Setting and Accountability: Therapy helps individuals set personal goals and provides accountability in achieving them.

The post The Benefits of Therapy: Improving Mental Health and Well-being appeared first on Friendly Therapist | Jo Thomas Counselling.

Self-awareness is about being able to understand why you are thinking and feeling and why you behave the way that you do. It’s about understanding why you react to things, what your habits are and what motivates you.

We tend to see our identity through our place in society, our family and friends, the needs and wants of our body, and the emotional and thoughtful expressions of our mind.

Benefits of Self-Awareness

Practising self-awareness is about learning to better understand why you feel what you feel and why you behave in a particular way.

Having this awareness gives you the opportunity and freedom to change things about yourself, enabling you to create a life that you want.

It’s practically impossible to change and become self-accepting if you are unsure of who you are. Having the clarity of this and what you want can be empowering, giving you the confidence to make changes. 

Practical Methods to Enhance Self-Awareness

The Johari Window can be used to look at yourself from many angles as it shows four basic forms of the Self (the Known, Hidden, Blind, and Unknown Self). 

You may find it as quite a informative tool to help you discover who you are. 

Practice Mindfulness

Practising both mindfulness and self-awareness can bring about personal growth and self-awareness. By being mindful, we develop the ability to focus on the present moment without judgment or criticism.

This helps us become more aware of our thoughts, emotions, and bodily sensations. On the other hand, self-awareness allows us to have a deeper understanding of ourselves – our strengths, weaknesses, values, and beliefs.

These practices complement each other and can lead to greater self-discovery and a clearer understanding of who we are.

The post How To Increase Your Self-Awareness – Part 2 appeared first on Friendly Therapist | Jo Thomas Counselling.

My name is Jo Thomas and I qualified as a counsellor in 2020.

I’m a friendly, supportive person in life and I aim to carry this on through into my counselling work. 

What is Person-Centred Therapy? 
Person-Centred Therapy (PCT) is my chosen approach to counselling, as it helps me to understand how people’s feelings influence themselves and it lets me work with clients in a way that promotes their personal growth.  

This type of counselling is known as a talking therapy, where the client can explore how they perceive themselves rather than the counsellor interpreting what they see.   

How do I work? 
During sessions, I actively listen to my clients and use my skills and learned theory to help them explore their feelings to gain a wider understanding of themselves.  

10 sessions are usually enough to help a client with their issues, however sometimes it can be done in less or more, or can be used for support on a long-term basis. I work with clients by offering as many sessions as they want, usually once a week but I can also work with you fortnightly if required.   

What I do with clients 
I believe that everyone can create positive changes within themselves and that it’s not for me to make suggestions or give advice. Focusing on your experience of your life is the best way for me to help you understand yourself and develop your self-awareness.   

I also believe that my clients should remain in control of their sessions as it is their feelings that I am helping them explore so I always work at their pace. In other words, it’s OK if you don’t want to talk about something.  

Meditation is included in my therapy and it is available for clients if they want it. I’ve had great success in the past with struggling with anxiety and lack of sleep. The meditations are used as tools outside of counselling to make sure we get the most out of each session.  

What is the outcome of therapy? 
Person-Centred Therapy guides individuals toward becoming the best versions of themselves. This process is deeply personal and it looks different for everyone. The true spirit of this lies in personal growth, fulfilment, and being authentic to yourself. It’s about understanding your values, strengths, and passions, and using this self-awareness to navigate life’s challenges with confidence and resilience. 

The post How do I work as a Counsellor?  appeared first on Friendly Therapist | Jo Thomas Counselling.

Counselling is a great tool to use for developing your self-awareness, but here are some pointers to get you started.  

Understanding why and how you react to triggering events.  

How do you react to things that trigger you?  

Like, going into a shop that is packed full of people, or feeling like someone if watching you in a public space.  

Do you feel anxious? Judged? Scared?  

Do you think your thoughts and feelings are realistic, or do you ‘know’ that logically you don’t need to feel that way but you still do?  

These are signs of a lack of self-awareness, which is when you don’t understand why you feel the way that you do. You can combat this by thinking about the reasons why you are triggered by certain events and by exploring any feelings that come up for you.  

Feeling like you are lost or don’t know who you are. 

There are so many labels out there that it can be hard to know where we fit in.  

Am I a housewife, mum, worker, unemployed, a mess, successful, hopeless?  

Am I funny, grumpy, angry, happy?  

How do people see me? How do I see me and who do I want to be? 

A lack of self-identity can send you down so many wrong paths in life. And yet finding out who you want to be can be hard to work out. Have a think about what you like wearing, what name you like to use, what activities give you joy and what interests you.  

You don’t understand what you are feeling? 

Do you get angry or upset but you don’t know why?  

Have you ever been angry about a trivial thing and then realised later on that your anger was excessive?  

Do you struggle to explain why you are upset and sad? 

A lot of people are like this at times, including myself, and it’s linked to our own level of self-awareness.  

It’s good to sometimes sit with your feelings, when safe to do so, and try and listen to your mind.  

Are you thinking angry thoughts? Are you hating on yourself?  

Are you feeling loved or alone in this moment?  

The more understanding you gain will grow your self-awareness and in turn, your understanding of your emotions. You can read more about understanding you feelings in my blog post here.

It’s important to know that no matter what level our self-awareness is at, we all have the ability to grow. It can be hard to have honest conversations with yourself at times so if you are on a journey of self-development, please remember to be kind to yourselves and seek support when you feel you need it.  

The post How to Increase Your Self-Awareness – Part 1 appeared first on Friendly Therapist | Jo Thomas Counselling.

• Strong feelings of being worthless. 

• Feeling hopeless and like no one can help.  

• Angry about anything and/or everything. 

• Lack of energy to do anything. 

• A big change in your weight because of your appetite. 

• Abusing yourself. 

• Struggle to concentrate, make decisions, or remember things. 

• No interest in life because there’s no joy or pleasure anymore.  

• Can’t sleep or sleeping too much. 

How to get help if you’re feeling depressed 

It really can feel so lonely and hopeless when you are depressed but there are some things you can do to help yourself. 

• Reach out to trusted friends and family. 

• Exercise and eat healthily.  

• Meditate 

• Get closer to nature, go for walks and be close to the water. 

• Speak to your doctor.  

• Get in touch with a counsellor – I can help you to understand where your feelings stem from and we can work through them so that they don’t hold you back any more. It’s a scary step to take, but it’s a step in the right direction that will help you take control of your depression in a healthy way. Honestly, please feel free to drop me an email or call me if you want to find out more. 

If you are feeling suicidal and need immediate support, please contact the Samaritans anytime on 116 123.  

The post How do you know if you are depressed or just feeling low?   appeared first on Friendly Therapist | Jo Thomas Counselling.